Warm-up:
400 meter run
3 Rounds:
5 Pull ups
10 Push ups
15 Air squats
Workout:
A. 10 MInutes of skill work- Rope Climbs
B. Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 110904.
Powerlifting:
A. Power clean – Build to a heavy single
B. Push Press. Push Jerk. Split Jerk. 1.2.3. x 4 sets; Rest 5:00
C1. Clean Pulls 5 x 5 reps @125% 1RM; Rest 1:00
C2. Triple Jump 5 x 1 max effort attempt; Rest 1:00
“Set-Up and Positioning in the Olympic Lifts Part 2: Coaching” withCoach Burgener, CrossFit Journal preview video [wmv] [mov]
VOD:
Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Romans 12:9-10
Go, Dave, Go!! ‘Dat looks like a lotta weight! 🙂
Lookin strong, Dave!
DAVE!!!!!!!!
Our good friend and fellow crossfitter Col JD Keirsey and his brother set out on the Best Ranger Competition at 0600 this AM. Sort of like Murph as a 60 hour AMRAP but you have to think while your doing it. If you want to see what the top of the food chain looks like, tune into the live feed:
http://new.livestream.com/BestRangerTV/2012-Day1
RLTW.
Thanks to Tracey this morning for the special shoes! (I think weightlifting shoes are in my future!)
#120 (10lb PR for 3RM!) Thanks for the great coaching this am:)
Great time with the 9am class today! Thanks Tracey for a fun WOD in honor of my mom’s 60th birthday!
Front squat: 180#(PR)
Patty’s birthday WOD: 10:45
buy in: 60 squats
3 rounds:
4 DL (185#)
13 Box Jumps 20″
52 double unders
cash out: 60 sit ups
Thank you Tracey for the excellent coaching this morning!!! I cannot believe how the pain in my wrist was greatly decreased by your suggestion…look out front squat PR’s:-)!!
A: couple of arms-only climbs
B 185# straight thru, concentrating on arse-to-grass, down to the bottom deep squat.