Tuesday, July 3 2012

JC’s Saturday Night! Strength: 10 Min EMOM 2 OHS @ 50-80% 1 RM OHS 20 Min AMRAP 6 HSPU (2:1) 20 Jumping Squats 6 Ground to Overhead 165/115 40 Med Ball Twists  

2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint

5 rounds for time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 155-lb. deadlift, 12 reps 155-lb. hang power clean, 9 reps 155-lb. push jerk, 6 reps

Strength/Skill – Power Clean – Find heavy single for WOD A. TnG Power Clean; 3 reps on the min for 12 min @65% of HS B. Push jerk; 3 reps x10 sets; rest 45 seconds bw sets (start light, increase each set so last 3 are tough)

Warm-up – One Round of CFK @ the end of each active stretch do 90′ jog. W.O.D. Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Try to increase the load on each of the fifteen sets. Let’s talk….The Front Squat!!!!!!! Many of you mention of “pain in the wrist.” Generally this is thought to…

NO EVENING CLASSES TODAY. Strength/Skill – Halting Clean Deadlift + Hang Clean + Clean – work up to a heavy “DOABLE” single..NOT A ONE REP MAX Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of Push…