Today's Workout 30.07.14 - Metcon Day

Warm-up

10 Hang Cleans

30 Double Unders

5 Strict Press

10 Deadlifts

30 Double Unders

5 Strict Press

10 Back Squats

30 Double Unders

Metcon 1

Crossfit Games 21-15-9 Complex

8 Deadlifts 

7 Power Cleans 

 6 Snatches 

8 Pull-ups 

7 Chest-to-bar Pull-ups 

6 Muscle Up's 

6 Deadlifts 

5 Power Cleans 

4 Snatches 

6 Pull-ups 

5 Chest-to-bar Pull-ups 

4 Muscle Up's 

4 Deadlifts 

3 Power Cleans 

2 Snatches 

4 Pull-ups 

3 Chest-to-bar Pull-ups 

2 Muscle Up's

Metcon 2

3 Rounds for Time

15 Shoulder-to-overhead (60% of 1RM)

15 GHD Sit-ups

15 Box Jumps (24")

Cool-down

3 Rounds NOT for Time

10 Abmat Sit-ups

8 Burpees

6 Dips

I apologize for not posting for a little while, but I was living the dream in Vegas, and being Canadian had no reception/internet for the time I was there to post anything. Back on routine now and posts will continue to be daily.