October 22nd, 2016

Strength
A. Clean Pull off Blocks; 80%x3; 90%x3; 100%x3; 110%x3; 120%x2
B. Split Jerk; 50%x2; 60%x2; 70%x2; 80%x2; 85%x2
C. Good Mornings x6x6
D. Bench Press x 5 x 3

Conditioning
5 minute warmup run @ varying tempo
+
50 yard sprint @ max
rest 2 minutes
x3
rest 5 minutes
100 yard sprint @ max
rest 3:30
x3
+
5 minute cooldown run

*If you can’t make it to a football field or track, substitute 15 second and 25 seconds all out Assault Bike Sprints

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2 Comments

  1. Catching up on all my posting…was visiting home since last Wed. Did some working out at Crossfit Lincoln.

    Strength
    A. 128/143/158/178/193
    B. 83/98/113/133/138 – these felt pretty good.
    C. done
    D. up to 123

    Conditioning:
    8/7/7 for 50yd
    16/15/15 for 100yd

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    Reply

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