Thursday, 9/3: Twiddle-ee-dee, twiddle-ee-dum...

Sage was recently treated to a day at the local beauty spa where she received a pedicure, mustache waxing, and a face massage. Doesn't she look beautiful?

Week 2, Day 4

1. Muscle Clean: 5 sets of 5 reps, keep weight light, work on turnover speed.

2. 2 Position Power Clean (Floor+Below Knee=1 set): Work up to Max set, -5% for 1 set, -10% for 1 set

3. Deadlift: Work up to 5RM, -5% x 5 reps, -10% x 5 reps

4. Box Jump: 3x5, alternate with the sets of Deadlift

5. RDL+Shrug: 4 sets of 5+5 reps.

6. Weighted Pull Ups: 5 sets of 5 reps

7. Knees to elbows: 5 sets of 15-20 reps

Should be a fun one today! For the box jumps, choose a height that's close to your standing vertical (not your highest box jump), and try to get as high as possible on each one.

Randomizer Option:

Snatch: 3 sets of 3 reps

Elizabeth (from Crossfit.com): 21-15-9 of: 135# Clean, Ring Dips