Friday 8.2.13

Complete as many rounds and reps as possible in 12 minutes of:

30 Power Snatches (115/80)
30 Overhead Squats (115/80)
400 M Run

30 Box Jumps (24/20)

Rx’d + (145/100)

1) Back Squat (work to heavy 5 then 10 rep max + 5lbs)

Compare 10 rep max and add loads to 7.13.13

Kendrick Farris Does Isabel-Video

Kendrick Farris Snatches 345lbs-Video

CrossFit Murphy Bring A Friend Day Thursday, August 8th

How Exercise Changes Fat and Muscle Cells-New York Times

“I haven’t been so excited about a Friday since last Friday!”

23 Replies to “Friday 8.2.13”

  1. BS 5@195; 10@175 (not heavy enough)
    WOD – modified – 30 Power Cleans (110); front squats (110) – 1 full + 23 power cleans

  2. SuMMit CrossFit work out…..

    Strength: deadlift 5×5 (75% 1RM)

    WOD: 800 M buy in & out
    20 toes to bar
    20 ring dips
    20 air squats
    20 alt hands over knees (R/L=1)

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