tuesday 4.10.2012

Just watched part of the interview with Ben Bergeron on the CrossFit Journal. I like that dude's style. He attributes a large portion of the bad-assness of his gym to the fact that they "focus on the games season". A man after my own heart.

**Rest only :90 between all sets!**

1. Back Squat:
   8 @ 65%
   8 @ 70%
   6 @ 80%
   6 @ 85%
    
2. a) Rack Jerk:
   2x3 @ 80%
   3x3 @ 85%
   b) 5x8 floor press
   (take it from a low rack or have a super-friend)
   
3. rest 3:00, then take 10:00 to establish a 1RM weighted pull-up. Kips are allowed, but the chin must be clearly above the bar. Keep 'em clean folks!
    
4. after 5:00 rest,
   5 RFT:
   5 cleans, 155/105
   10 front squats, 155/105
   15 C2B pull-ups