THURSDAY-140424 CrossFit- “Main Group” WU-(12:00) -Cyclical (Aer WU) -Shoulder/Scap (WU/Activation) -Bar Training- A. Dip Sn – 3 reps, 10:00 EMOM *Moderate Loading, compare with B. 3 sets, For Time: 400m Run 21 KBS (55#/35#) 12 Burpees “Basic” WU-(12:00) -Cyclical (Aer WU) -Shoulder/Scap (WU/Activation) -Bar Training- A. 10:00 EMOM: Odd – 5-10 Snatch Grip RDL Even – 5-10 OHS B. 3 sets, For Time: 400m Run 21 RKBS 12 Burpees “Hybrid” WU-(12:00) -Cyclical (Aer WU) -Shoulder/Scap (WU/Activation) -Bar Training- A. Hang Clean – Build to a Heavy 3 B. Rack Jerk – Build to a Heavy 5 C. Back Squat – 90% (of Monday) x 5 x 3 D. 3 sets, For Time: 400m Run 21 RKBS 12 Burpees “Competition” Rest Day Weightlifting- Rest Day
Posted on: Thu, 24 Apr 2014 11:19:21 +0000
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