Home of CrossFit Sanctify!

Monday 03.10.14


Joel making it VERY easy for his judge to know he was getting his chest to the bar. 14.2 was another success on Saturday so thanks to all of you for having great attitudes, being willing to judge each other, and for creating an enviroment that is impossible to not get amped up in. Let's keep it rolling for three more weeks!


A1. Single arm Russian KB swings, 3x10 each
A2. Single leg box jumps, LOW BOX, 3x10 each
A3.Band pull-aparts (DEMO), 3x10

Notes: On the band pull-aparts, use a palms-up grip, just like in the demo video. Really focus on squeezing your shoulder blades together and pulling them DOWN. The tendency will be for you to elevate or shrug your shoulders as you do this because that's where you feel strong. If that's the case, slide your hands wider on the band so there's less tension and you can retract and DEPRESS your shoulder blades, not elevate.


A. 1 hang clean (above knee) + 1 clean + 1 push jerk + 1 split jerk, 6 sets, build to AHAP

Notes: 2 minute clock.


A. 1 clean + 2 front squats + 1 push jerk, 1 set @ 50%, 1 set @ 55%, 1 set @ 60%, 1 set @ 65%, 1 set @ 70%, 1 set @ 75%

Notes: 2 minute clock. Percentages should be based off of your C&J 1RM.


101 & 201

10 min AMRAP
3 t2b
3 thrusters, 95/65
3 burpee over bar
6 t2b
6 thrusters
6 burpee over bar
9 t2b
9 thrusters
9 burpee over bar

Notes: My prediction for 14.4. I'm giving it to you a week early. Ha.

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