Sunday, September 6, 2009

Monday, 7 September 2009

Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

Skill Work:
Muscle Snatch - 75% (of MS 1RM) x 3 x 3
Split Jerk - 75% x 3 x 3

WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 30 May 2009)

Post weights and time to comments.

3 comments:

Garrote said...

STRENGTH
-275#
WOD
"Last Ascent"
-as RX in 4.09

Alex said...

Whoa, nice 2 minute PR!

Garrote said...

Thanks bro, legs felt like jello the next day though.