08/30/13

Throwdown-in-the-Triangle-Logo2

Saturday the 7th Lucia is competing in the Female RX division in the “Throwdown in the Triangle” competition at CrossFit Brier Creek.  Be sure to mark it on your calendar and go support her right after the 10:00 class!

Strength

1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

2) 3X1 @ 90% of max from above – rest 60 sec.

Conditioning

25 Burpees
Rest 3 min
25 Burpees Over ABMAT (lateral jump)
Rest 3 min
25 Burpee Over the Box Jumps (24″/20″)
Rest 3 min
25 Burpee Pull-ups

NOTES:  Each set of burpees must be done ALL OUT.  You have 3 minutes of rest between each set for a reason. 🙂