21-15-9 reps of:
Pike Handstand push-ups
Strict Ring dips
Strict Push-ups
8:20
————————————————————
“In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan June 28, 2005.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor” – crossfit.com
————————————————————
Cash Out: Kettlebell Lawnmowers - 3x8 @ 53lbs
“Kettlebell Lawnmowers: It's like a one-arm upright row, but done in an explosive fashion. You'll feel like the motion is similar to trying to start a difficult lawn mower. Lean forward a bit, then really explode the kettlebell upwards”. - T Nation
————————————————————
PM: HPC - 15x10 @ 75lbs
Overhead Plate Raises - 5x10 @ 35lbs
————————————————————
“The effectiveness of the Plate Raise is increased by bringing the plate above eye level and all the way over your head. Bringing it all the way overhead will bring the traps and upper back into action. These really hit the top of the traps and the rhomboids”. - T Nation
No comments:
Post a Comment