August 1, 2014 admin

08/01/14

1a. 6×3 Deadlift @ 70-80%, rest :30
1b. 6×8 Floor Press, rest :30

2. “Helen”

3 RFT:
400m Run
21 KB Swings 24/16
12 Pull Ups


Competitor’s Program

1. 6×2 Back Squats @ 80%, rest :60-:90

2a. 4×5 CGBP @ 21X2, rest :60
2b. 4×5 CGPU @ 21X2, rest :60

Notes:  21X2 = 2 secs down, 1 sec pause, X-plode up, 2 sec pause.  CGPU = Close Grip Pull Up (hands roughly 1 fist width inside normal grip…think Muscle Up width).

3. 5 Rds, rest :60 b/w

10 Power Snatch 95

Notes:  Practice efficiency first, cycling speed second.

 

Congratulations to our Athlete of the Month for August…The Canadian!

 

“You were given this life because you are strong enough to live it.” – Robin Sharma

CrossFit Games: The Good, The Bad, The Ugly

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