Warm-up:
KB Arm-Bar x 20-30 seconds/side
Plate Good Morning x 20 x 2
Front Body Line Drill x 20 seconds x 2 (https://www.youtube.com/watch?v=g–xUWjnn0U)
Hollow Rocks x 30
Arch Rocks x 30
Plyo
Depth Jump to Box Jump x 3 x 3
Barbell
A. Snatch Pull + Power Snatch off blocks @knee – 50%x(2+2); 60%x(2+2); 70%x(2+2)x2 (% based off PS)
B. Power Clean + Push Jerk – 50%x(2+2); 60%x(2+2); 70%x(2+2)x2 (% based off PJ)
C. Defecit Deadlift – 70%x3x2; 75%x3x2
Conditioning
8 Second Assault Bike Sprint
Rest 2 minutes (stay on bike at easy spin)
x 8
Full Range Competition Training 
Coming to you live from Crossfit Bridgewater, home of Jason and Sonia Caldas, people Jake, Matt, and Alanna competed against in the NEFI team event. This couple is fit. Having been on the CFNE team that won the games in 2011, AND competed against Adam at the Regionals…THERE IS SOME HISTORY FOR Y’ALL. #RIVALRY
Warm Up: DONE. GOOD.
Plyo Work: DONE. LIKE A KANGAROO.
Barbell Work: DONE. FAST AF. 95, 115, 135X2.
Power Clean + Push Jerk: DONE. 2×2? GOOD. 135, 135, 155×2
Deads: 245. 260. AINT SHIT.
Assault Bike: LOVED IT. LOVE LACTIC ACID. 160 DELICIOUS CALORIES.
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Warmup- Done
Plyo- done to 38″
*focused on spending no time on the ground
Barbell-
A) 115, 135, 160×2
*focused on keeping tension
B) 135, 165, 185×2
*tried to not jump back and keep shoulders in good position on jerk
C) 315, 345
*LOVE LOVE LOVE DEADLIFTS 😍
D) 192 cals
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Warmup: done
Plyo: done
Barbell:
A. 95, 115, 125×2
B. 135, 155, 175×2
C. 245, 285 based of back squat number. Don’t have a new deadlift max. Definitely not basing it of my old one… I would die
Conditioning:
55 total cals
Sorry, totally forgot to stay on the bike for the first 3 rounds. I was also resting the bike after each round for the first 4 rounds to starta fresh. I just tracked what I got every 8 seconds.
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A. 65/78/93×2
B. 83/98/113
C. 173/193
D. 5/6—–> all the way through; don’t remember what I got for total
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A. Done
B. Snatch 115-165
Clean: 135-185
Deadlift off 45# comp: 285/305
Bike done as E2M +/- 10 cals/ round. Took recovery cycle very light.
Got this in late again. Elbow and shoulder still need work.
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