June 24, 2014 admin



5 Rounds, rest 1min b/w

AMRAP 3mins:
3 Power Cleans 135
6 Push Ups
9 Air Squats

Notes:  This workout consists of five 3min AMRAPs, separated by 1min rest.  Start over each AMRAP and try to maintain the same number of rounds & reps each time.

Competitor’s Program

1. Hi-Hang Snatch: 7 Attempts starting at 60%

Notes:  Only add weight after made attempts.

2. Back Squat: 5@80%, 3@85%, 2@90%, 2@95%, 2×1@95% +10lbs.

3. 5mins: ME Row – record meters

“It’s fine to celebrate success, but its more important to heed the lessons of failure.” – Bill Gates

5 Post CrossFit Yoga Poses

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