05.06.17

Sport & Performance

1.snatch off blocks find a 1RM in 18 min.

WOD from CrossFit Football (now Power Athlete)

5 rounds of:

-1 min. max reps kettlebell swings #70m #53f

1 min. rest

*goal is 30 KBS within the minute, each round

**if you do not complete 30 KBS within the minute, serve a 12m/9f cal. on bike penalty for each round not completed

Fitness

1.split jerk find a 1RM in 18 min.

18-12-6 reps for time of:

-push press #95m #65f

-box jump “24m “20f

RSCN0050

Yusef & Alexandria finishing the split jerk by bringing the feet back in line.

Read:

Not All Hypertrophy Is Created Equal

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