Warm-up:
5 rounds of the following: 5 barbell front squats, 6 barbell push-jerks, 7 abmat sit-ups; Rest 30 seconds between rounds.
Workout:
With a ten minute continuous running clock work up to a heavy single Clean and Jerk. Must start with an empty bar.
Then
Complete as many rounds as possible in 7 minutes of:
7 SDHP 95/65#
7 Knees to Elbows
7 Box Jumps 24″
Cool-down:
5 minutes of targeted stretching on the IT band and hip capsule!
Don’t forget to register for Barbell For Boobs! Scheduled for Saturday, October 29th at 9:30! Click here to register!
“Making CrossFit a Priority: Opening CrossFit Del Mar” with Chrisanna Northrup, CrossFit Journal preview video [wmv] [mov]
Highlights from the WOD SUP Newport Event – video [wmv] [mov]
Casey,
If you see this email me at mttreynolds@gmail.com
If you can list all the workouts you’ve ran in the last 4-6 weeks. Days, distances, interval training, etc.
Thanks
Got it. Thanks Matt for your help. I will send you my training schedule.:-)
Go Lesha!!! Way to represent 0600:)
awesome pic lesha!!
Lesha, woot woot!!!
C&J = 205(pr)
AMRAP = 6+1
Nice programming Jake. Just enough reps to always keep moving in the AMRAP.
Lesha!!!!!!
Great picture Lesha!!
Clean and Jerk- 90# (PR)
AMRAP= 4+4 Rx’d
Awesome, Lesha!
110# clean and jerk (PR) then AMRAP 4+14
Someone has to ask the question:
Brady, what is going on in this pic?
It looks like he’s got a little Captain in him…..
It looks like about round 10-12 of that amrap and the suck is on! Lesha, great job!
What … Yall dont have a shot of Capt Morgan before a date with Cindy? It’s Paleo right!
C&J – 205#
AMRAP = 4+12
Fun WOD!
195 C&J
6+11 Good programming!
310lbs, 6+2
205#/6+8