Tuesday, 060314

Mike Szela
Excited to have him coming to CrossFit Free for the Athlete Camp we are hosting in August

A. Power Clean High Blocks (above knee) – 2×3@75, 2×3@80, 2×3 ascending from prior
*target %’s. If above knee from blocks is issue with your pull, adjust accordingly 
B. Jerk – triples and doubles at lower %; work footwork here for 10-12 min 
C1. CG Deadlift 3-3-3 @67-70% ; rest :!5
C2. High Box Jump x 2 reps x 3 sets; rest 2 min 
D. 5 rds 
10/7 Strict Pullups
500m Row @85%
400m Run @85%
E. Weighted Situps 4×15
F. GHD Back Ext (weighted) or Reverse Hyper work 

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