Wednesday 141112

 

Diana

Diana

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”- Greg Glassman, Founder of CrossFit

Burpee Challenge Day 36

Dynamic Warm-Up-Mobility
Prepare for…

Strength-Skill: 3x 1 Big Clean Complex  @ 70% 1RM increases by 2.5-10lb .
Mid Hang Squat Clean

Hang Squat Clean
Squat Clean
Push Press
Mid Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
Mid Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk
* * Practice boost off shoulder, rack at top of lift to get hands into position for going OH.    

WOD-“Bruno”
15 Minute AMRAP of:
5 Hang pwr clean 105/73 95/63 85/55
5 Front Squats
5 Shoulder to overhead
100m farmers carry 16/12 or 35/25lb DB * Fast
Sled drag 90/70 small sleds

 

Competitors or athletes wanting to improve your Fitness level:

2 Rounds of:
2:00 min Plank hold
1:00 Handstand hold
Then
4 Rounds for time
2 Rope climbs
30 Double unders

 

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