071614 – Wednesday – Strict Press, Back Squat, Bear Crawl

Nick K. and Jeff A. aka "push-up bros"...

Nick K. and Jeff A. aka “push-up bros”…


CrossFit Class

Strict Press:
5 x 3

21-15-9 Reps For Time:
Back Squat (135/93)
50 M Bear Crawl after each set

Post-Workout Mobility:
Quad Smashing (2 minutes per side)


OLY Class

Power Jerk Behind Neck w/o Moving Feet:
2-2-2-2

Back Squat + Jerk Behind Neck:
2 x (2 + 2)
2 x (1 + 2)
2 x (1 + 1)

Pause Back Squats:
2-2-1-1


Endurance Class

10 x “In and Out” 400’s
1 Minute Rest b/w efforts

For the “in and out” the first 200 M should be run at about 60% max effort with the second 200 M close to 85% or everything you have left.


Competition Class

Wednesday – 071614 – Primer Cycle (10/21)

Post thoughts and results to “comments”.

 •  Jul 15, 2014

One Response to “071614 – Wednesday – Strict Press, Back Squat, Bear Crawl”

  1. matt Sa. says:

    I’m so disappointed I missed this little gem!

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