Wed 2-4-15

Workout of the Day
A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

B.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Three sets of:
Run 800 Meters
2 Legless Rope Climbs (15′)
20 Meter Handstand Walk
30 Walking Lunges with KBs (24/16 kg)
Rest 5-8 minutes

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3 thoughts on “Wed 2-4-15

  1. A. Based off 455, made them all.
    B. Burpees finished with 5:10 left (went real easy on these), OHS finished with 3:01 left (10-10-7-3), tweaked shoulder on snatches yesterday so took it easy on the MU’s, got 8.
    C. Done 8 @ 120# / 5 / 8
    D. Supplemented for shoulder:
    3 sets of 6 Hang Muscle Snatch, 6 BTN Snatch Grip Press, 6 Bent Over Row @ 95# and then 3 sets 5 unbroken Russian Dips

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