Thursday, 070314

A. back squat

60-65-70-75 

1x10 @60

1x10 @65

1x8 @70

1x8 @75

B. Clean + Hang Clean x 2 + Front Squat + Jerk ; build 

C. 350m Row x 7; @:16 slower than max 500; rest 2 min

D. 4 rds ; scale appropriately; think UB Sets through

10 Strict HSPU

10/7 Muscle Ups (UB here is more important than more reps) If the number is to low, switch to c2b for the pull here)

20 KB Swings (70)

200m Row

rest 4 min between

E. 20 min of Team type activity. Can be individual focus, but get together and have some fun. Make an obstacle course, make a race. SOMETHING! 

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