Friday 9.19.14

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU:

3 BB front squats

6 v-ups

9 pushups

REVIEW: Deadlift. Front Squat. V-ups. Pushups.

S: Deadlift. Take 25 minutes to find a new 1 RM. WU. 5×50% 5×60% 3×70% 3×80% 1×90%. 1-1-1.

C: 3 rounds of 3:00 work/:30 rest

3 front squats at 70% of your 1RM

6 V-ups

9 pushups

Record total reps for each round.

PURPOSE: Power. Stamina. Speed. Mental Toughness. C/R Endurance

LIII: Weight of choice

LII: Weights and pushups off of one or two abmats.

LI: Weights and subs of choice

PWMOB: Lax ball in C/S/B/G. Couch Stretch. Hamstrings. U/D dog x3

Advanced: Ring Pushups

Endurance: 65% of your 1RM

The Mar: Sit with Jim and talk about your first memory of CrossFit

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