CrossFit KOP

Plentus Muscle UP Progression

Click here to watch it in real time.

W.O.D. 11.22.09

Snatch:
80% of 1RM
3-3-3
then
85% of 1RM
2-2-2

Snatch Balance:
80% of 1RM
3-3-3

Click here to view the Intensity Percentage chart.

*if you do not have a 1RM on the Snatch you will work up to a 1RM and or form on the lift.

and

5-4-3-2-1
GHD sit ups
Handstand push ups.
(for skill)

Recipe of the day:

Ingredients:
1 head cauliflower, cut into medium size pieces
1 egg
1/2 cup almond meal
coconut oil (or olive) for frying
salt and pepper

Steam cauliflower till tender or pop it in the microwave for 6-8 minutes. Mash steamed cauliflower and add egg, almond meal and seasoning. Make small 1/4 cup rounds and then flatten with palms. The thicker patties stayed together better when frying. Heat coconut oil and cook 4-6 minutes per side.

Quote:
"The act of taking the first step is what separates the winners from the losers."
- Brian Tracy, Motivational speaker