C08152014

BASIC:

A. Back Squat 5 x 75%, 3 x 85%, max  @ 95%

B. Back Squat max reps @90% x5

C.  Pull-up 3.3.3.3.3

D. . WOD

COMPETITOR:

A. Clean from high block 5 rep; rest 5 sec between reps; rest 3 min

B. . Snatch 5.5.5 @0150

C. Clean Pull High Block 5.5.5

D. Pull-up 5.5.5.5

E. WOD

GOALS:

BASIC: Maxing out, de-load/speed week next week

COMP: Learn well, a lot coming for complex’s + gymnastic training after Sept 27th test date: http://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/