Tuesday June 3rd, 2014

Fitness:

15 Minutes of the following @ 80%:
12 Step Ups(6/each leg)
50 Meter Farmer’s Walks
Row 200 Meters
+
Rest 5 Minutes
+
Partner workout:
10 total sets -- 5 sets for each partner

45s Airdyne @ 90%

score is total calories.

Performance:

A.
Five sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.
Three sets of:
Clean Pulls x 1.1.1.1 @ 100% 1-RM Clean
(rest 10 seconds between singles)
Rest as needed

These should be a very focused perfect pull, just like in your clean. And by god, use the hook grip.

C.
CrossFit Open workout 14.4
14 min AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

See if you can beat your score from March.