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Friday, 13 April, 2012

Posted by Mandee on April 12, 2012   |   9 Comments

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 BurgenerCrossFit Journal preview video [wmv] [mov]

9 responses to “Friday, 13 April, 2012”

  1. 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

  2. Tasha W says:

    Go, Dave, Go!! ‘Dat looks like a lotta weight! 🙂

  3. Slade says:

    Lookin strong, Dave!

  4. Paul Pepe says:

    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.

  5. Meghan says:

    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:)

  6. Mandee Stearns says:

    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

  7. Devonne says:

    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:-)!!

  8. Josh Kennedy says:

    A: couple of arms-only climbs
    B 185# straight thru, concentrating on arse-to-grass, down to the bottom deep squat.