CrossFit Lifter 2.0, men’s size 9

Featured

Brand new pair of white Reebok CrossFit Lifter 2.0, men’s size 9, $75

Here’s a link to the shoes

http://www.reebok.com/us/reebok-crossfit-lifter-2.0/M43658_570.html?=CUSTOMIZE_IMG_Reebok%2520CrossFit%2520Lifter%25202.0

If you are interested please contact Amanda Murphy, mandaa_79@yahoo.com or 410-919-7186 (text)

Thank you!!
Amanda

Thursday, 13 Nov 2014

Skill work – pistols

Blake
4 RFT
100′ OH walking lunge (45/25 lbs)
30 box jumps (24/20″)
20 wallballs (20/14 lbs)
10 HSPU

HeroBlakeMclendon_th

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Cash out
Goat work
Core strength development
Mobility work

Monday, 10 Nov 2014

Skill work – pistols

Desforges
5 RFT
12 deadlift (225/155 lbs)
20 pull-ups
12 clean and jerk (135/95 lbs)
20 KTE

Cash out
Goat work
Core strength development
Mobility work

Double unders, kipping pull-ups, muscle-ups, rope climbs, handstands, handstand walking, TTB, KTE, rowing, etc.
GHD sit-ups, anchored Abmat, planks (front, side, roving), TTB, KTE, wall climbs, back extensions, hip extensions, etc.

Thursday, 6 Nov 2014

Skill work – pistols

Box squat(DE) – 8x3reps@60% 1RM
of the back squat
- rest 60 sec between

3 rds
10 C2B
10 thrusters (95/65 lbs)
2:00 burpee box jumps (24/20″)
3 rds
10 C2B
10 thrusters (95/65 lbs)

Cash out
Hangs from the bar (3x30sec)

Wednesday, 5 Nov 2014

Skill work – pistols

Clean – 2×2@80%, 2@85%, 2@90%,
1@95%, 1@103%
- if technique isn’t ready for going
heavy, do 8×2@80% 1RM, EMOM

For time
10 HSPU
30 KB swing (24/16 kg)
40 KB OH lunge (use same arm)
60 double unders
40 KB OH lunge (other arm)
30 KB swing
10 HSPU

Cash out
20-50 back ext

Monday, 3 Nov

Skill work – pistols

Squat (ME) – 3@50% 1RM, 3@60%,
3@70%, 3@80%, 2@90%,
1@95%, 1@105%
- rest 90-120 sec between sets >80%

3 rounds
Row 500m
10 HSPU
20 ball slams (20/15 lb)
20 TTB
Rest 2 min