10/19/15

GPP- 

backsquat 5x3 @ 70% @ (33x0 tempo) (3 seconds down 3 seconds pause explode up) 2 min rests between sets, 30 burpee buy in 4 rounds of 8 chest to bar pullups 16 wall balls 14/20 32 ab mat situps.

oach J - Mid-hang power snatch - 60% x 2 x 5 Pull-ups - 40 total

Comp- 

add 10 lbs to your working max , 5x10@60% backsquat , 5x3 heavy as possible strict pullups , 3 min iso scap hang , battle of the boxes final , 9 bar muscleups 28 thrusters 95/65 14 box jumps 24" 30 calorie row

 

 

Published on by crossfit reflexion.