Tuesday, 9/22: Astird

I saw this picture on Crossfit Balboa's site and it cracked me up. Make sure you're eating right and spending plenty of time on recovery, it's just as important as training.

Week 5, Day 2

1. Power Clean: Go Up to a Heavy Single, drop down 10%, then go up 5%, then back up to the heavy single you hit earlier So, it will look something like this; 1RM, -10% x 1, -5% x 1, 1RM.
2. Clean Pulls: 4 sets of 3, try to get up to at least 100% of your 1RM Clean, if you can go heavier and keep the speed and technique, then do it.
3. Box Jumps: 5 sets of 3
4. Bent Over Row: 5 sets of 6
5. Abs: 5 sets

Randomizer Option:

Power Snatch: 5 sets of 2 reps

400m Run
21 Swings w/ 1.5 pood
12 Pull Ups
The workout "Helen" comes from Crossfit.com

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