Sage Burgener , picture courtesy of Mike's Gym - USAW Regional Training Center
CFFM SWOD
Refer to April 8th, 2010 and try to add 5lbs to each lift: http://www.crossfitfortmyers.com/2010/04/040810.html
Front Squat 3, 3, 3, 3, 3
Push Press 3, 3, 3, 3, 3
Max Effort!!!
CFFB SWOD:
A.) Power Clean 5 x 3 set new PR! After DWOD perform GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep
C.) Power Snatch 8 x 2; After DWOD perform GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep
CFFB DWOD:
AMRAP in 15 minutes
Max Rep Clapping Push Ups
Sprint 100-Meters
*Record rounds and reps completed
