042814

Warm Ups
Roll
Voodoo

Core (Metabolic) :
2 Rounds 85% Effort
00:30/off 00:30
AbMat Sit Ups
#30 Ball Slam

Gymnastics :
Banded MU Sling Drill
Purple *3, Green *3*3, Purple *1*3

Metabolic 2:
2 Part 16 Min EMOM
First 8
Odd 6 Strict TTB
Even 8 32kg Kettlebell Swings
Second 8
Odd 6 Strict Chin Ups
Even 4 Strict Ring Dips

Coconut Water and NutriForce

042514

Warm Ups (brief)
Voodoo
Knee, Shank, Foot, Elbow

Strength :
Light Power Snatch 57*3*3
Power Clean 85 *2, 92*1, 102*1*3
Clean Lift Offs 102*3*3

Stretch
George's Shake - chocolate protein, beets, 1/2 banana, cinnamon, avocado.

042414

Recovery / Assistance :

1a Extensive Roll
1b Close Grip BB BP 62*10*5
2a Lat PD Neutral 120*10*5
2b Extensive Stretch (including Pecs)

042214

Venue Mocha

Warm Ups
Roll
Voodoo
Plank/ Hollow Hold/ Tripod :30/:30 for 6 Min

Metabolic '
1500m Row
50 WB (elbows too wide?)
30 CTB (Legs need to be more straight/ propel forward not down in eccent)
12:38:13
-Rest 10 Min -
Strength :
1a Squat #165*5*3
1b Ring Kip Swing *10*3

Stretch
NutriForce & Coconut Water

042014

Warm Ups
Roll
Voodoo

Strength :
Hang Power Snatch 50*3, 60*2, 65*2, 70*1
Hang Power Clean 50*5, 70*3, 85*3*3

Metabolic :
(absolutely dead)
10 Min AD

Stretch

Evening :
Acupuncture

041717

Warm Ups
Roll
Voodoo

Strength :
Power Snatch from Below Knee 45*5, 50*5, 55*3*3
Power Clean from BK 50*5, 70*3, 80*2+1, 85*3*3
Power Clean 70*2, 80*1, 90*1, 100*1
Squat 50*5*3 (Squat Therapy)

Assistance :
1a Incline BB BP 60*10, 70*10*2, 70*8
1b Bulgarian One Legged Squat BW*10*3 (Spread Toes)

Stretch (quick)

041514

4 Min AD
Voodoo Feet, Knee and Elbow
Stretch

Gymnastics :
8 Rounds 30 Sec Work/Rest

Metabolic
AD
12 Rounds 30 See W/R
70%/30%

NutriForce
Roll
Stretch

041414

Roll
Voodoo

Strength :
Rack Pulls 125*3*3 (hooking last rep only)
Power Snatch from Below Knee
62*2*4

Gymnastics :
36 Pull Ups ME fewest sets 2 Min Rest)
10, 9, 7, 5, 5

Assistance :
Give and Go BB BOR #135*6*4

Stretch

040714

Extensive Warm Ups
Roll /Stick /Voodoo
(rt knee sore/leg tight)

Metabolic :
Row 1000m @ 02:12 pace

More Rolling

Metabolic 2:
20 Min "EMOM"
Odd 3 Ring Pull Ups Toward Ribs (MU prep)
Even 3 Ring Dip

Gymnastics :
10 Min
Banded MU Practice with Megan (pinching feet together = difficult for rt leg?)

Assistance :
Atomic Sit Up 6"*10*3
4 Rounds NFT
1a 12 Scaled Ring Rows
1b 12 Hollow Rocks

010614 Sun

Metabolic :
Run (park)
4 Rounds
5 Min Medium Pace
1 Min Walk

Cool Down
5 Min Stretch

040514

1a Strength :
Squat 60*5*2, 90*5, 115*3*3, 90*5, 60*5
1b Gymnastics :
30 See Isometric Hold
HS
CTB
L Sit
Ring Row Hold
HS Parallettes
BB Curl 90 Degree

Stretch

040414

Morning
Metabolic :
6 Rounds
Row 400m (3 Min Rest)
-best 01:18-

Evening
Strength :
Snatch DL + Power Snatch + OH Sq 50*2+2+1*2, 55*2+2+1, 60*2+2+1, 65*2+2*1
Power Clean 70*2, 85*2*2

Assistance :
1a T-Bar False Grip #45*8*3
1b T-Bar #45*8*3, 70*8, 95*8

Stretch

MUs

http://journal.crossfit.com/2013/03/laurie-themuslceup.tpl

Open 14.5

Long Warm Ups
Metabolic :
25:04