11/16/15

gpp- 

back squat - 5x3 @ 75% wm,

3 second pause at bottom up 1/4 then down to full squat 3 minute rests between sets,

5 rounds

30 sec iso scap hang hold

10 pullups anyhow

10 squat cleans 135/95

coach J - 

Snatch - heavy single; 85% of HS x 1 x 3 Clean & Jerk - heavy single; 85% of HS x 1 x 3 Front Squat - HS; 90% of HS x 1 x 2

Comp- 

backsquat @ wm% -

55x5, 62.5x5, 67.5x10x3 (3 sets of 10) last set 10+,

in 15 minutes work up to (hap) hang squat clean + 3 front squats,

6 rounds for time

pullup complex (5 strict +5 kipping+5 chest to bar)

5 squat snatch 155/105

10 box jump over 20"

15 unbroken wall balls


Published on by crossfit reflexion.