Saturday 9/20/14

A creative man is motivated by the desire to achieve, not by the desire to beat others.-Ayn Rand

"CrossFit"
A.  Hang snatch + Overhead Squat
B.  For time:
Run 400m
21 strict pullups
Run 400m
15 strict pullups
Run 400m
9 strict pullups

"Weightlifting"
A.  Meet Openers for both Snatch & CJ (6 attempts)

Friday 9/19/14

"True faith manifests itself through our actions.” 

"CrossFit"
A. Front squat 5 sets 3 reps (climbing)
B. For time:
30-20-10
Thruster 95/65
Toes to bar

"Weightlifting"
A. Power clean 2RM
B. Snatch push press 4x6
C. Squat 95% clean 4x5

Thursday 9/18/14

Low Back Pain

"CrossFit"
A. Handstand practice
B. 30 mins:
40s row(all out effort)/1:20 rest
Score is total meters

Wednesday 9/17/14

"Nothing great can be accomplished without enthusiasm"- Ralph Waldo Emerson

"CrossFit"
A. EMOM x20
Odd: 5 strict press
Even:  5 deadlifts
B. 100 kettlebell swings for time 70/50

"Weightlifting"
A. Power snatch 2rm
B. snatch balance (heavy doubles)
C. Front squat 5x3@85% max clean

Tuesday 9/16/14

Salads & Sports & Silence ........... Too close to home for me. lol
(these are links to watch)

"CrossFit"
A.  (Another idea from Ben Bergeron)
EMOM x15
Power Clean 135/95
Rest 5 mins.
EMOM x15
Burpee
1 minute.....1 rep
2 minutes....2 reps
3 minutes.....3 reps
so on......
-If unable to complete the reps for that minute, restart at 1 till time is up.

"Weightlifting"
A.  2 clean pull + 1 below knee clean
B.  Romanian snatch pull 4x6
C.  10x50m sprint (rest as needed)