20140214.Friday

Read this - http://romanoroberts.com.mx/steroids-crossfit-and-the-crossfit-games-who-how/

BBG
1) 5X3 T&G Power Clean & Push Jerk: work to a 4RM – rest 90 sec.

2) 3x2 HHC, lighter than monday - work on 3rd pull down

3) 3X3 Jerk Balance: work to a 3RM (use blocks & drop every rep if possible) – rest 90 sec.

Gymnastics:

10 minutes HS walk practice - figure 8s.  5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

Optional Cond:
For time:
Row 1k
20 Deadlifts 225/155#
40 DB Thruster 35/25#
20 Deadlifts 225/155#
Row 1k