Wed, 120314

am: 

A. Front SqT 5x5 @70-75%

B. Row 560m x 5 ; rest 2:15 between @:1 faster than last weeks 530m Rows

C. Reverse Hyper 10 reps x 4 sets at 50-60% of Back SqT

pm: MAP Training

A. MAP Training

amrap 10

8 OHS (105/73)

12 T2R

30 Double Unders

rest 4

amrap 10 

10 kb goblet squats (53/35)

10 C2B

10 alt kb snatch’s 

rest 4

10 with mask on rower (@60-70%)

One Session:

A. Front SqTs

B. PM Session

C. Row 560m x 3; rest 2:15 between

D. Reverse Hyper 

Tuesday, 060314

Mike Szela
Excited to have him coming to CrossFit Free for the Athlete Camp we are hosting in August

A. Power Clean High Blocks (above knee) - 2x3@75, 2x3@80, 2x3 ascending from prior
*target %'s. If above knee from blocks is issue with your pull, adjust accordingly 
B. Jerk - triples and doubles at lower %; work footwork here for 10-12 min 
C1. CG Deadlift 3-3-3 @67-70% ; rest :!5
C2. High Box Jump x 2 reps x 3 sets; rest 2 min 
D. 5 rds 
10/7 Strict Pullups
500m Row @85%
400m Run @85%
E. Weighted Situps 4x15
F. GHD Back Ext (weighted) or Reverse Hyper work