Thursday, 3/1/12

29 Feb

Specialized Classes: CrossFit Open, 7am and 7pm (Sign up on the old Google Calendar).
Elements: 9am, 6pm and 7pm.

Sammy and Jim are off to Nationals in Columbus, Ohio this weekend – wish them lots of luck if you see them – and make sure you’re nice to them… they’re both making weight soon and as many of you can attest, that is NOT easy to do.

Do it. You're part of the Death Squad.

FOR THE OPEN:

Some inspiration.

The Second Workout.  Make sure you are familiar with the rules.

All the talk.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes.
MOBILITY: Spiderman Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Review the Hang Clean.
SKILL WORK: Hang Clean, 2 reps, on the minute every minute for 10 minutes.

If you have a bodyweight clean, pick your own weight. If you don’t, ask the Coach! (Sammy or Liz). During your rest, listen to your Coach. Those who will need to be critiqued will be held at the same weight until PERFECT form is exhibited – if you want to move up, you’ve got to be perfect. Those with bodyweight cleans may up their weights as needed – the Coach reserves the right to ask you to back down should your form deteriorate to a point where it is no longer profitable. If you were here last week try to work up to something heavier than last week.

STRENGTH: Front Squat, up to a peak of 3. Start higher than you normally would (60% of max).
METABOLIC CONDITIONING: 3 rounds for time of: Short Loop Run, 25 Box Jumps, 50 Double Unders.

*If no double unders, perform 100 singles. If you know double unders will be really tough for you, perform 15 double unders OR 15 attempts.

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