08aug12: Wed- Row, Jump, Row

BB Gymnastics
1) 5X2 Power Snatch – heavy but not maximal, rest 60 sec (exactly).
2) 5X2 Power Clean + Push Jerk – heavy but not maximal, rest 60 sec (exactly).

Strength
1a) 3X8 Good Mornings – heavy, rest 45 sec.
1b) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.

Conditioning
Row 50 Calories
150 Double-Unders
Row 50 Calories
For time


This isn't his strength, but he can pull your house off its foundations w/ a 465 (or higher) DL. 

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03Aug12- FRIDAY Back to OUTLAW

I found that typical Crossfit workouts make me sore.  OUTLAW makes me stronger and more tired.....

So here we go.

Strength  

DeadLift 10 x 2.   85% of your heighest weight from Tuesday
Incline Bench 5x5   Heavy, but no missed reps.    Do every other DL set.

Conditioning

7 Min AMRAP

12 Pull ups
12 Pistols
12 HR Push Up

Mid-Line

3 x10  Good Morning
3x20   Unbroken GHD.