Wednesday June 25th, 2014

AM
15 min amrap @80%
Row 250meters
20 meter bear crawl
10 hang power cleans 75#
5 burpees
Rest 5 min
15 min airdyne @80%
Rest 5 min
15 min amrap @80%
Run 400 meters
10 deadlift 135#
10 push press 65#
10 ghd sit ups

PM
A. Muscle snatch – 85lbs x 5, 95 x 4, 2sets , 100 x 3 <—yeah right, more like 55#, 65# 85#
B. 2-position clean (floor, mid-thigh) – 120lbs x 2, 2 sets, 125lbs x 2, 2 sets
C. Snatch deadlift 140lbs x 5, 5 sets
D.Front squat 3.1.x.1 145lbs x 4, 3 sets, 155lbs x 4, 2 sets


My lifts are getting better with a little technique work. Still not putting it all back together but it’s coming My first lift in the video I pulled too early and the bar traveled out in front of me. The second lift I was more patient but may have tucked my chin :(. #somuchtoremember #slowissmoothsmoothisfast #crossfitoly

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