Tuesday, December 17, 2013

Run, Push-ups, Power Snatches


Tight Ankles = Bad Squating
Top 10 Mistakes CrossFitters Make
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WOD


Barbell  
Clean and Jerk Complex
5 sets of:  3 Position Squat Clean + 1 Jerk
Position 1 = Mid Thigh
Position 2 = Below Knee
Position 3 = Floor
* work to a heavy set

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Foundations
Run 400m
50 Push-ups (HR)
Run 400m
50 Hang Power Cleans, 75/45#
Run 400m


Conditioning
For time:
Run 800m
50 Strict Push-ups (Touch-n-go)
Run 800m
50 Power Cleans, 95/65#
Run 800m


Competition 
For time:
AMRAP 12:
5 C2B + 5 T2B
5 Power Cleans 225/135
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Yesterday's PR's & Noteworthy Efforts
Deb Davis - 6 consecutive kipping pull-ups

Best Results for Yesterday's WOD    
Foundations:  Arrow 19 Rounds + 61 Reps  /  Kristen 12 Rounds
Conditioning:  Alexander 27:30  /  Trisha 27:49
Competition:  Mark Caldwell 15:25
Barbell: N/A
Weekly Challenge:  N/A


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Weekly  Challenge 
Pull-ups or Muscle-ups - As many unbroken reps as possible

*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

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