Tuesday – 150915

Here’s a little Monday evening listening aperitif for you as you gets to fixin’ dinner for you and yours.

Steph Marsh joins Rob and I on another episode of the 314 Podcast.

To say that Steph has come quite a long way since she began at CrossFit 314 is about the understatement of the year. (See below.)

Steph Marsh - Split Jerk

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Juggernaut W2D2

Bench Press
5 @ 55% of W1RM
5 @ 62.5 % of W1RM
3×10 @ 67.5% of W1RM
*Last set is 10+

– OR –

Snatch
– Snatch Pull + Hang Snatch + Snatch
– 50%, 60%, 70%, 80%, 85%, 90%

WOD

3 Rounds – 1 Minute/Station

AMRAP

Deadlift 225/155
Toes to Bar
Double Kettlebell Overhead Lunge 53/35*
Rest 1 Minute

*Sub Dumbells or Plate

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