Monday February 10th, 2014

CoreFit:

A. Find your 5 rep max deadlift in 15 minutes. Form must be very good to progress to higher weights.

B. Row 2k for time. Time cap of 12 minutes. Be efficient and powerful.

+

Pull-up work :
3 sets of each

C. DB curls 3 sets of 10.   Rest 1 minute between

D. Scapular pull-ups with band or box assistance    3 sets of 6 reps. Rest 1 minute between.


CrossFit:

A.Back Squat @30X1; 2, 2, 2, 2, 2; rest 2-3mins. All tough sets with good form.

B. close grip bench press @20X1; 5, 4, 3, 2, 1; rest 3mins. Make all reps. This is NOT a 1RM build. 16" max width on grip. Choose weights you know you can make.

+

10min amrap
60 bar facing burpees
30 OHS 120/90#. If your 1RM is <150# / 110 use 80% of 1RM.
10 MU

Notes:
- If you get through all movements you start back at burpees. This is very possible if your OHS is strong.
- This is Open workout 11.4.