June 2, 2014 admin


1a. 6×5 DB Floor Press, rest :30
1b. 6×10 Lunges (add DB’s if needed), rest :30
1c. 6×10 Banded Face Pull, rest :30

2. For Time (7min cap):

200m Run (100m D/B)
50 Russian Twists
15 KB Swings
50 Russian Twists
15 KB Swings
200m Run (100m D/B)

Notes:  Go hard on the runs, use heavy KB.

Competitor’s Program

1. Snatch: 7 Attempts

Notes:  Start at 65% and add after each made attempt…in other words if you miss an attempt do not add for the next one.

2. 6×1 Back Squat @ 90%, rest :90

3. With 6mins:

Row 500m and with time remaining do max rounds of:
20 Double Unders
3 TnG Power Snatches 115

“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.” – George Bernard Shaw

No CrossFit? No Problem!

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