Tuesday, 27 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)

BEGINNER STRENGTH
1) High Bar Back Squat:  3 x 5
2) Power Clean:  3 x 5
- Rest 1 minute between each set.

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  5 x 1 @ 90% HBBS 1RM
2) Power Snatch:  3 x 3 @ 75% Snatch 1RM
- Rest 1 minute between each set.

CONDITIONING
6 rounds for max reps per round:
30 seconds Max Effort Thrusters, 95/65#
- Rest 90 seconds

• Post reps per round to whiteboard / comments.

Quote from "The Stone" by Mike Warkentin, CrossFit Journal - December 2012: