Wednesday 140402

Mario -

Mario

“Persistence can change failure into extraordinary achievement.” -Marv Levy

If you are ever at the Pizza Factory ask to see the owner/manager thats a CrossFitter you will find Mario! Welcome to Letrono CrossFit Mario!
Paleo pizza please & a Beer…

Dynamic Warm-Up-Mobility
Prepare for…

Strength- 5-3-2 Press @80:90 1 RM

WOD: 8min AMRAP of:
10x Wall Balls #20/14 14/10 10/8

5x T2Bar 

*Team cool down: 8mins of OHS Therapy “PVC” 

Competitors or athletes wanting to improve your Fitness level
Do  Strength using Jerk boxes and WOD  then: 

Rest recover 7 min then:

Big Clean Complex: 15 Mins to complete start a clock.
4 climbing sets of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Each set of the “Big Clean Complex” consists of 12 unbroken reps.  Repeat this sequence four times, resting as needed between sets and climb up in weight every set.  

At 20 minutes on the clock start:
10×20 shuttle sprints down 20m touch n go back 20m rest 1:1 ( Go All Out)

Watt Bike, Row for 6-8 minutes at 65-75%

CF Endurance:
Bike 25k (Stay at a strong pace)

Then

5×5 Sandbag Burpees 90/45

Then

10 Min AMRAP of:
20x KB Swings 24/16
3x   KB TGU

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