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Monday 03.03.14

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Great turnout for 14.1 on Saturday! There was some serious energy in there and near as I could tell, everyone had a lot of fun. Thanks to everyone for being willing to judge each other and help out where needed. Let's keep this going for the next 4 weeks!


Pre-hab/Skill

A1. Single arm Russian KB swings, 3x10 each
A2. Single leg box jumps, LOW BOX, 3x10 each
A3. Retract, row, rotate, 3x12

Notes: The single leg box jumps should be forward/back, not side/side. Until you are comfortable with them, start with a very low box, likely a single bumper plate. Similarly, don't bound these until you can consistently stick the landing at the top and bottom.

101 & 201

A. Back squat, 3@80%, 3@85%, 3+@90%

Notes: 2:15 clock. Remember that these percentages should be based off of 90% of your most recent 1RM. Also, the last set of 3+@90% is essentially ME UB.

B. ME UB strict pull-ups + ME UB kipping pull-ups, 3 sets

Notes: 2:30 clock. In each set, you do as many strict pull-ups as possible, then without coming off the bar, go right into as many kipping pull-ups as possible. 101's should do regular pull-ups; 201's should do C2B kipping pull-ups. Really go for it on these, but DON'T TEAR YOUR HANDS! The fitness that you may gain from the reps after you tear probably won't offset the hinderance that a semi-healed rip could cause later this week during 14.2. Tape your hands if you're worried about ripping and be smart.

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3 min AMRAP:
10 deadlifts
10 burpees

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90 sec rest

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3 min AMRAP:
8 power cleans
8 burpees

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90 sec rest

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3 min AMRAP:
6 shoulder-to-overhead
6 burpees

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90 sec rest

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3 min AMRAP:
4 power snatch
4 burpees

Notes: Use the same weight for all four parts, no exceptions (unless injury or the like). 101 - 115/75; 201 - 135/95.

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