Monday August 9, 2010

CFV 6 am John

Warm up
run 200 m x 2
Bear Complex w/ 33# bar (6 reps each movement**for form)
....dead lift
....power clean
....front sq
....push press
....back sq
....push up **NO roller!

Skill
Hang clean 33# 3x2
....................43# 3x1
Clean............53# 3x1
....................63# 2x1
....................73# 2x2
Back sq........73# 3x1
....................93# 2x1
..................103# 2x1
..................108# 2x1

WOD
10 / 8 / 6 / 4 / 2

Lunges w/ 33# bar (rx 95#)
Hang power clean
8" hop over bar

time: 8.08 mins

PM Run

Walk/run (3/1) 8 rounds = 32 mins