IMPACT:

INTENSIFY MAXIMUM PERFORMANCE ACCELERATED CROSSFIT TRAINING

Sunday, January 16, 2011

Monday January 17

STRENGTH
Shoulder Press
    5-3-1
(85/90/95)% 1RM


For time:
Power Clean and Jerks
for max reps in 3 mins

400M Run (500M Row)

then
21-15-9
Deadlifts (155/103#)
Ring Dips
(12 min cap after row)

Finisher:
30-KB Front Squat (tempo)
Holding 3 seconds in neg. position

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