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]
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.
Hey Tracey, you think we could incorporate this into the WODs??? Or sure, you’ve got muscle ups and double unders…but let’s see you do wall balls and then bust out some dubstep for time. 🙂
http://www.youtube.com/watch?v=LXO-jKksQkM&feature=endscreen&NR=1
Wow! That’s impressive!!!! I’ll work on it Slade.
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.
There’s a game tonight?!
GEAUX TIGERS!!
ROLL,TIDE,ROLL!!!
Snatch – 185 PR (10#)
Clean Jerk – 235 PR (10#)
Good Lunch class!
snatch – 125 PR (25#)
Clean jerk – 145
Left arm barbell snatch: 105#
Left arm barbell C&J: 85#
100 yrs ago, these were actually competitive lifts.