Every minute on the minute for 14 minutes perform:
Even minutes-200 M Run
Odd minutes-6 Bench Press reps @ 65-70%% of 1 rep max
Skill: 4 rounds of:
Minute 1-10 Pistols (alternating)
Minute 2-3-6 Muscle Ups
Minute 3-8 Kipping Handstand Push Ups
Skill: 5 minutes of Triple Under practice
Dave Castro Gives Insight to 13.5-Video
CrossFit Games Update Show-Video
The Significance of the Open-Video
Chad Vaughn-285lb Snatch-Video
“Working hard becomes a habit, a serious kind of fun. You get self-satisfaction from pushing your self to the limit, knowing that all the effort is going to pay off.”~Mary Lou Retton
BP: 185 x 4/155 x 3
Pistols/MU (only 1)/Kipping HSPU
BP 185
Pistols/PU’s/HSPU’s
BP 205
MU/HSPU/pistols
BP: 4 sets @ 65lbs, 1 @ 70 lbs, 2 @ 75 lbs
Goat: 6 rounnds Power Snatch; Toes to Bar
Tabata Abs: 10 rounds of isometric holds
Bench 60lbs
12 SDLHP/ 5 real PUs 10 KB swings/ 10 GHDs
225-failed last set
185×3/175×2/165×2
BP (65)
Pistols, blue banded pull ups, push ups
Bench 75
Goats: OHS, handstand holds, TTB
BP @ 105lbs
185 × 4
205 × 3
BP 105
225