Thursday, December 26, 2013

Thrusters, Box Jumps, Deads, Push-ups, Cleans, Burpees

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*Dec 26th - 10am only*
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Squats are safe, but you’re probably doing them wrong
Squat therapy: Four drills that will improve your squat
CrossFit: Save the tens! (video)
CrossFit during and after pregnancy
Position is Key
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WOD
With a partner, complete the following:

AMRAP 8 mins
Partner 1:  20 Thrusters, 45/45#
Partner 2:  Max Box Jumps, 24/20"
-then, switch
*score = cumulative box jump total

-rest 60 seconds

AMRAP 6 mins
15 Deads 135/95
15 Strict Push-ups

*one partner completes a round, then the 2nd partner does / score = total reps

-rest 60 seconds

2 minutes max Power Cleans, 115/75# (one works, one rests / score = total reps)

-rest 60 seconds

2 minutes max Burpees (one works, one rests / score = total reps)

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Yesterday's PR's & Noteworthy Efforts
Nate Dogg - One-arm Snatch 115#
Ryan Meyer - One-arm Snatch 115#
Jacob Ogle - Squat Clean 205#

Best Results for Yesterday's WOD    
Foundations:
Conditioning:
Competition:
Barbell:
Weekly Challenge:  TBA


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Weekly  Challenge 
1 Leg/2 Elbow Plank Hold for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

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