The week ahead 12Mar-14Mar12- The OutlawWay

Monday

High-Bar Back Squat: 1X10 @ 60%, 1X10 @ 65%, 1X8 @ 70%, 1X8 @ 75% – rest 2-3 min. between each set.


-then-
4 rounds for time of:
5 Front Squats 135/95#
8 Strict Pullups
40 Double-Unders

Tuesday

1a) 3X5 Clean Hi-Pulls – medium/heavy, rest 60 sec.
1b) 3X5 Tall Cleans – medium/heavy, rest 60 sec.

-then-
10 minute AMRAP of:
12 C2B Pullups
12 Box Jumps 30/26”

---

CLEAN HIGH PULL

TALL CLEAN  (pull w/ shrug (no jump) and pull under)

Wednesday

1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
-then-

20 minute AMRAP of:
20 Push-Ups (hand-release)
30 Ab-Mat Situps
40 KBS 24/16kg  (1.5pd/1pd)

Thursday- Rest, SKill, Singal Modality
Friday-  12.4



following 3 day cycle from outlaw crossfit, ending 17jan12