Home of CrossFit Sanctify!

Wednesday 140723

A big congratulations to Jon and Anne-Lise who tied the knot over the weekend! You guys are great together and we're so glad to have you both as part of the Sanctify community. And can you find a more jacked couple? Probably not. You guys rock!

101 & 201

A1. Press, 5-4-3-2-1, AHAP, 1:30 clock
A2. Pull-up (pronated), 5-4-3-2-1, AHAP, 1:30 clock

Notes: Make each set as heavy as possible. For example, if on last week's clusters (4x1. you finished with 135 on the press, do something like this today: 125x5, 130x4, 135x3, 140-145x2, 145-155x1. If you do it right, you may only be able to take a 5lb jump on the first couple of sets (5 to 4 and 4 to 3), but hopefully a bigger (10lb) jump going from 2 to 1, for example. 


For time:
400m run
30 KB snatch (15R-15L anyhow), 24/16kg
9 bar MU
400m run
20 KB snatch (10R-10L anyhow)
7 bar MU
400m run
10 KB snatch (5R-5L anyhow)
5 bar MU

Notes: 15 min cut-off. If you can't do bar muscle-ups, do C2B pull-ups (15-12-9), or if you can't do C2B, do regular pull-ups (21-15-9). Warning! Bar muscle-ups are very good hand-rippers so wear your gymnastics grips, tape your hands, or do singles if you're worried about ripping.

Post loads and times to Facebook.