May 8, 2013
May 10, 2013
Friday, 5/10/13

2 x
5 Pause Squats,
10 Dolphin Push-Ups,
5 Jump Squats,
10 Hip Bridges,
5 OH Band Pull-Aparts


1min/side resistance band lat/tri stretch

Prep Sets:
3 x 2 Low Hang Clean Hi-Pull + 2 Low Hang Power Clean + 2 Dip-Pause-Power Jerk
– lt wt / lt-mod wt / mod wt

Work Sets:
2 x 3 Power Clean & Power Jerk (@ ~60-70%);
2 x 2 Power Clean & Power Jerk (@ ~70-75%);
2 x 1 Power Clean & Power Jerk (@ ~75-80%)

12 rounds, alternating EMOTM of
(1) 2 Clean Hi-Pulls (at final clean and jerk weight);
(2) 4 Bastards (sideways over the bar burpees)
– focus on keeping the hips low on the Hi-Pulls; do NOT resort to a DL position



  1. Alex C. says:

    It’s Katie. I’ll take my payment in small nonsequential bills

  2. Dave Eckmann says:

    Damn. Alex beat me to it. I told Kathy LAST night it was Katie. If it helps to tip the scales, I’ll take whatever size bills you like and in any order. So advantage Dave.

    Also, workout was fun. Super sweaty. Hope you mop the floor.

  3. Katie says:

    Glad you guys confirmed it, because I honestly wasn’t 100% sure it was me.

    I was SO SAD to miss class today, as well as the photo shoot!! I had to work late. :o( Stupid work getting in the way of CrossFit, which clearly should take priority if I had my way.