Tuesday. 2.17.15

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

WU: 5 Push Jerk. 5 Deadlift. 10 tuck jumps.

REVIEW: Push Jerk. Deadlift.

S: Push Jerk. 15 minutes to a heavy single.

C: CF Open Workout. 13.2. *Step up/Step downs are okay for ALL box jumps.

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box

Scaled: 75/45. 20″/15″.

No BB Option:

AMRAP in 10:00 of:
5 burpees
10 KB deadlifts 70/53
15 step ups to a 20″/15″ box

CTF M2B:

S: Push Press. 5×5.

C: AMRAP in 10:00 of:

5 pushups at sub of choice
10 KB deadlifts at weight of choice
15 step ups at height of choice

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