5-3-1 #3 Week 4 and CrossFit08844

18 Nov 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

5-3-1 #3 week 4

Press 5x 55,55,55,55,70,85
Squat 5x 80,80,80,80,102,122

CrossFit08844

Warmup

2 sets:
10 x Hang Power Clean
10 x Front Rack Reverse Lunge
10 x Box Jumps
RUn 200 meters

Prep

3 sets of 5 Hang Power Cleans + 5 Front Rack Reverse Lunges/Leg

Build to weight for workout

Men: 135, 115, 95, 85
Women: 95, 85, 65, 55

Training

3 rounds for time:
10 Hang Power Cleans (85#)
10 Front Rack Reverse Lunges/Leg (85#)
20 Box Jumps (24)
Run 400 meters

Time: 23 minutes 43 seconds