Monday, 041414

Cheering on Exclusive Client : Tristan ; as he is about to work his way through the complex at this past weekends Comp at CrossFit Free. 

am: 
A. 
400m Run; on top of every 3 minutes x 5
B. Push Press - 10 RM
C. 95% of B for 1x10
D. 90% of B for 1x10

pm: 
A. Back SqT - 10RM
B. 95% of A for 1x10
C. 90% of A for 1x10
D. Bench Press - 5 + 95% & 90% for 1x5
E. 
3 min amrap 
burpee muscle ups
rest 3
6 min amrap @80%
5 Clean and Jerks @135/93
5 bar lar lateral burpees 
rest 3 min 
3 min max calories assault bike 

Monday, 110413

We are entering a new phase of our programming starting today. Questions on this, please message in. 

am: 
A. Strict Press 5RM
B. 90% of A for 1x5, immediately into 80% for 1x5 no rest just change weights
C. Back Squat - 10RM
D. 90% of C for 1x10, right into 80% of C for 1x10

pm: 
AMRAP 5
pbar HSPU's - max reps in 5 min
rest 3
AMRAP 5
25 Double Unders
15 Cal AD
rest 3
AMRAP 5
5 Hang SqT Clean (155/103)
10 Box Jumps (24/20)
rest 3
AMRAP 5
10 Thruster (95/63)
10 Pullups