Tuesday, 120214

Maddie out visiting the gym of Kevin Ogar

A. High Block ; Clean + Push Press + Split Jerk ; spend 12-15 min @80-85% of movements max ; speed focus

B. Push Press 10RM + 1x10@90%

C1. Triple Bounding - height measurement ; rest none 

C2. Slam Ball Throw _ up and over head (behind you) x 3 throws each set; SS with C1; rest 2 minutes 

D.

10 russian KB swings (heavy as possible)

15 tng box jumps (24/20)

20 cal AB

rest 5 minutes x 4

E. TGU - 20 reps; alt  ; ascending in weight as you climb in reps 

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