June 6, 2012
Performance:
1) 3×1 strict press
2) 3 rounds
8x handstand push ups
10x power cleans (155/95)
rest exactly 5 minutes then,
3) 3 rounds
25 hand release push ups
50 Double Unders
Competition:
1) Front Squat
2 sets x 5 reps @ 85% 1-RM
2) Same as Performance #2
3) Same as Performance #3
Don’t miss CrossFit for Hope this Saturday starting at 8am!!
Dave Castro talks about CrossFit For Hope, June 9th – video [wmv] [mov] [HD mov]
Warmed-Up with 30:00 Double-Under Skillwork/Practice
Front Squat @ 180#
First 3 Rounds: 9:02
The weight was a bit difficult becasue my hands are still torn from 21 Guns
Second 3 Rounds: 8:04
Had to Rx the DU’s for tuck-jumps or I would have been there all night.
Doing my CFE SI tonight:
400m TT, rest 5:00, then 4x400m @ 75% TT pace with 1:00 Rest Between