Row 10000, TT
You read it right, don't skip long endurance days, they rarely show up.
Performance: 5000. Fitness 3000.
CrossFit Training Camp:
Split Jerk 5-5-5
Push Jerk 5-5-5
Diane:21-15-9 reps, for time of-
Deadlift, 225/155 lbs
Competition: 185/135, Green Band/Blue Band assisted HSPU.
Performance: 135/105, Green Band/Green Band Assisted hspu or DB Push Press with ~40% of body weight.
Fitness 75/45, DB Push Press with ~30% body weight.
The Games are bringing around many common moves and they lead us to doing them well, many times and fast. I found this interesting article by Greg Classman on virtuosity. Check it out and post to Comment what this does for you.