STARTING THE YEAR OFF ON THE RIGHT STEP

CrossFit January 2, 2015:

3 rounds for time of:
30 Toes-to-bars
15 Clean & Jerks, 155/105 lbs

Comp: 135/95 - Toes as high as possible
Perfomance: 75-115/55-75 - 20 Knee Raises + 20 Abmat Sit-ups
Fitness: 10 C&J @ 45-65/35-45 - 15 Knee Raises + 15 Abmat Sit-ups

Barbell and Oly Club:

Starting Strength -
Front Squat 3x5
Use the same weight for each set.
Rest as needed between sets.
5# more than last time

Bench Press 3x5
Use the same weight for each set.
Rest as needed between sets.
Same weight all 3 sets -
2.5lbs heavier than last time

Strength Bias
Find your Back Squat 5 Rep Max.

Push Jerk 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Barbell Club: Optional accessory work.
Strict Pull-ups 3x10 Rest as needed between sets.
If 10 reps is too easy work on 10 reps @ 1212 tempo