Monday 19, May 2014

Skill:

3x

ME strict pull ups
If getting 8+ add WEIGHT!!!

Strength:

Hang snatch

5x3

Back squat

3x8

Metcon:

"Harper"

23 min AMRAP

9 C2B pull ups
15 power cleans 60/42.5kg
21 air squats
75m plate carry FORWARD 20/10kg
75m plate carry BACKWARD 20/10kg



5-19-2013

23-year-old Phoenix
Firefighter and CrossFit Uprising member Bradley Harper had just finished fighting a
mulch fire in south Phoenix Saturday night when a fire truck and
ambulance tried to pass each other on a narrow road. Harper, who was
taking off his gear at the time, found himself pinned between the two
vehicles. He later died at St. Joseph's hospital.


5a.m. HIIT

UCLA's

End zone, 20 yard, 40 yard, 40 yard, 20 yard, end zone = 5 burpees
10 yard, 30 yard, 50 yard, 30 yard, 10 yard = 10 air squats

Start with 5 burpees
Run to 10 yard line do 10 air squats - turn and sprint back to end zone
Turn and run to 20 yard line do 5 burpees - turn and sprint back to end zone
Turn and run to 30 yard line do 10 air squats - turn and sprint back to end zone

Continue with the above the entire length of the field, sprinting to the opposite end zone = one full cycle - do this 2x