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Monday, 9 January, 2012

Posted by Mandee on January 8, 2012   |   9 Comments

Warm-up:

Row 250 meters then:

3 Rounds Wall 2 Wall

Bear Crawl

HIgh Kicks

10 Second Handstand Hold

 

Workout:

A. Build to a 1RM Snatch; Rest as needed between efforts

B. Build to a 1RM Clean and Jerk; Rest as needed between efforts

 

Powerlifting:

A.Front Squat- Find a 1RM @30×0; Rest as needed between efforts

B. Front Squat- 85% 1RM x 1 set AMRAP @30×0

C. Weighted dip- Find a 1RM @30×0

D. Max Rep ring dips x 1 set

 

Training With Champions: Part 6” with Mikko Salo and Dan Bailey,CrossFit Journal preview video [wmv] [mov]

“One Size Does Not Fit All” with Oceanside CrossFit – video [wmv] [mov]

9 responses to “Monday, 9 January, 2012”

  1. Tracey says:

    Good job on the team practice! I encourage those of you who couldn’t make the practice yesterday, to contact one of the coaches to find out what team you are on.

  2. Slade White says:

    I have a feeling Powerlifting attendance will be sparce tonight…and with those only who don’t give a flip about the BCS Championship Game.

  3. Mac says:

    Snatch – 185 PR (10#)
    Clean Jerk – 235 PR (10#)

    Good Lunch class!

  4. Jamie Flynt says:

    snatch – 125 PR (25#)
    Clean jerk – 145

  5. Patrick says:

    Left arm barbell snatch: 105#
    Left arm barbell C&J: 85#
    100 yrs ago, these were actually competitive lifts.