Feb. 27th, 2014 - Thursday

Parkland

Warm Up

1a) 3 x 15 Sit-ups

1b) 3 x 15 Supermen

Rest 60-90 Seconds

Skill

Front Squat Review

Conditioning

3RFTWT

15 Goblet Squats (70#/53#)

15 KBS (70#/53#)

Rest 1 Minute

SUBU

Warm Up

1a) 3 x 15 Sit-ups

1b) 3 x 15 Supermen

Rest 60-90 Seconds

Strength

"Hatch" (Week 12)

Front Squat

1 x 5 @ 60% of 1RM

1 x 5 @ 65% of 1RM

2 x 5 @ 70% of 1RM

Conditioning

3RFTWT

15 Thrusters (95#/65#)

15 Pull-ups

Rest 1 Minute

North Shore

Warm Up

10 Deadlifts (95#/65#)

10 Hang Power Cleans

10 STOH

Strength

RSR [W3D2]

Front Squat

1 x 2 @ 70% of 1RM

1 x 2 @ 75% of 1RM

6 x 6 @ 80% of 1RM

Conditioning

3RFTWT

15 Thrusters (115#/75#)

15 Pull-ups

Rest 1 Minute

Mia during last year's CrossFit Games Open

Mia during last year's CrossFit Games Open