Monday 2015.01.26

January 26, 2015

Super Scaled Gymnasticals

5×4 HSPU negatives
5×4 rope pull-ups
5×4 negative TTB
5x 0:10 L-sit

Strength

Power Clean + Push Jerk — 5×3 @ 80%
15kgx3, 35×3, 45×3, 55×3, 60xF, 55×3, 55×3, 55×3, 55×3.

Shoulder sooooo smoked from super scaled gymnastics. Sad.

Back Squat
1×12 Back Squat @ 60%
Row 1 minute
1×9 Back Squat @ 70%
Row 1 minute
1×6 Back Squat @ 80%
Row 1 minute
1×3 Back Squat @ 85%-90%
Row 1 minute

55kgx12, 65×9, 73×6, 80×3; 11:40; 1000m row.

Evolution

CrossFit Games Open 14.4
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

About a minute to spare at the end after the cleans.

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