WORKOUT OF THE DAY

hang squat cleans

TUES 11.26.13 The 1,000 Rep Rule

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The 1000-rep Rule

Next time you’re frustrated about your Olympic-lifting form, consider this… The fine peeps at Catalyst Athletics insist you practice & practice to get the first perfect rep, AND THEN, you have 999 more to become an expert. So work hard & enjoy the journey! Check it out: Http://www.catalystathletics.com/blog/blog.php?blogID=1798
photo-20Justin R crushing overhead squats!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Tirzah
8p: Open Gym- Tirzah

Workout of the Day (WOD)

A. Clean & Jerk: 2-2-2
B. 4 rounds for time:
2 handstand push ups – (Rx+: deficit HSPU. Hands on parallettes or additional plates)
4 muscle ups (Scaled: jumping muscle up or 4 dips, 4 pull ups each round)
6 hang squat cleans, 185/135

And coming tomorrow…

A. Deadlift: 3 sets of 5 – work ups
B. 5 rounds for time:
15 Pull ups
20 Kettlebell swings, 53/35
25 Wall Balls 20/14″

Holiday Travel Workout

3 rounds for time:
10 squats
10 walking lunges
10 jump squats
10 jumping lunges