cf sat

for time:

double grace (last workout of 2014 crossfit games)

60 clean and jerks 135#

10:10 - suppose i could have gone faster considering two guys i did it with beat me and rich froning finished in 5:05.

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decided i want a 400# front squat so i'm going to incorporate more conjugate method work a few times a week, namely dynamic effort (low reps, lots of sets, high speed), max effort (1-3 rm), and accessory work for sticking points.

did dynamic effort today:

2 front squats ~50-60% on the minute for 15+ minutes for max speed

did ~5 sets at 155, then 165, then 175, all sets with big and medium sets of chains

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3 rounds, ~60s rest between movements

10 strict ring dips

10 per side barbell oblique 50kg, idk what you call this (https://www.youtube.com/watch?v=4aJGUPDpMR0)

10 tempo ghd situps at 3030

finished with 5 min ab amrap

5 hollow body rocks

5 leg circles left

5 v ups

5 leg circles right

5 candle sticks

2 rounds