0643:

Bobby getting adjusted to his new life and loving it. He is also working out now at CrossFit Pasadena. Notice the gear. See you soon Bob.

WU: lets take about 10 then get to work –  10 minutes warm up to working load.

WOD: movement practice – 10 rds – 20 minute cap

  • 1 hang power clean 70% ME
  • 1 push press
  • 1 power clean
  • 1 push jerk
  • 1 squat clean
  • 1 split jerk

STRENGTH: b. squat 2×5@40% 2×5@50% 2×5@60%

 

0638:

WU: hip and shoulder mobility 5 min then 3 squat clean, 3 push press, 3 b. squat 10 minutes work to wod load.

WOD: For time

  • Run 800 m
  • 20 Squat cleans 135/95
  • 20 pull ups
  • 20 push press 135/95
  • 20 pull ups
  • 20 back squat 135/95
  • 20 pull ups
  • Run 800 m

Skill:  50 OHS (barbell) break up reps as you wish. Stretch: 5-10

GA: WOD- run 800, 20 power clean, 10 pull ups, 20 push press, 10 pull ups, 20 b. squat, 10 pull ups 800 m run

0637: Main Site Nugget!

WU: bring your rope or grab a rope then get a db lets get warm!

In front of a clock set for 12 minutes:

  • 1 minute of double-unders
  • 1 minute of 40/30 dumbbell snatches
  • 1 minute rest(3)
  • 2 minutes of double-unders
  • 2 minutes of 40/30 dumbbell snatches
  • 1 minute rest
(8)
  • 3 minutes of double-unders
  • 3 minutes of 40/30 dumbbell snatches

STRENGTH: B. Squat 2X5 75% 2X3 85% 2X1+ 95%

GA: SU 1 minute/db snatch 1 minute rest at the break

0632:

WU: 60 m sprint starts, 20 monkey squats, 10 m walking lunge, 4X7 bb thruster

WOD: For time: all barbells drop from no higher than the  high hang position!

  • 21 Thrusters 95/65
  • Run 400 m
  • 15 Thrusters
  • Run 800 m
  • 9 Thrusters
  • Run 1000 m

STRENGTH: b. squat 70%X3 80%X3 90%X3 Accessory – 10 calf raises at end of each set.