alright gang hopefull today went well and you all came in ready for that one. who got to 4 rounds? for tomorrow: Clean complex: Every 2mins for 10mins(5rds) x 2 cleans high hang, full (Power clean into a front squat if you have to) - heaviest possible, make weight adjustments during the rest time. concentrate on the complex solely. there is nothing else going on but the lift and making sure that the movement is fluid. (for the remaining time of the 20min work load): Clean pulls (every 2mins): 3 x 1 clean pull to the hip (3 count pause then lower) + 1 clean pull to just above the knee, pause for a 3 count then extend!!! Conditioning: PARTNER UP!!! 3rds for time: 18 Shoulder to overhead @ 135/95# 24 Ring dips 30 Box Jumps @ 24/20" 36 Wall Balls @ 20/14" 42 Double unders each partner is responsible of half each set and a 3 rep minimum for each effort. and unless you are on a M/F team...one bar, one box, one set of rings one wall ball but two jump ropes have fun!!! CrossFit Austin has given me some good ideas!!!
Posted on: Fri, 28 Jun 2013 02:43:03 +0000
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