4/23/13 Tuesday - Calibrated CrossFit

Fitness

A1.  Deadlift @ 30×1; 6-8 reps x 4 sets,  Rest 45

A2. Russian Step-Ups; 10/leg x 4 sets, Rest 45 seconds

A3. Bench Press @ 21×1; 12-15 reps x 4 sets,  Rest 45 seconds

10 min AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

Performance

A.  Three sets, not for time, of:

Strict Handstand Push-Up x 12-15 reps (if you can’t perform these unbroken, accumulate as many reps as possible in 2-3 cluster sets)

Strict Ring Rows @ 2111 x 10 reps

Toes to Bar x 10-15 reps Unbroken

B.  Take 10-15 minutes to work on Split Jerk Technique – work around 50-60% 1RM. Only build load if speed and mechanics are perfect.

C.  Every two minutes, for 10 minutes, complete the following:

3 Pronated COVP Weighted Pull-Ups (build each set)

D.  12min AMRAP:

5 Man-Makers (50/30 lbs)

10 Chest-to-Bar Pull-Ups

15 Kettlebell Swing (32/24 kg)