FRI 09.19.14

Jin working on jerk.
Jin finishing Clean & Jerk.

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Gym Rule: You’ve got to be able to do 3 strict pullups before kipping.
10 Tools for Getting Better at Pull-Ups.

Workout of the Day (WOD)

A. Clean & Jerk: In 10 minutes work up to a heavy single (not a max) Clean & Jerk

B. 5 Rounds For Time [16 minute time cap]:
7 Chest to bar pullups
7 Push Jerk (135/95)
7 Burpees

Post load for C&J and time to complete WOD Ex: 245#, 8:10 Rx.

And coming Saturday…

4 Rounds For Time
20 Situps
200m Row
10 Box Jump Overs (24/20”)
200m Run
20m Mini Sled Push (50/25)

Each round movements may be completed in any order. Once you start on a movement all reps for that movement must be finished before moving on to the next.

Sunday WOD:

Partner “Cindy”
20 minutes as many rounds as possible (AMRAP)
5 Pullups
10 Pushups
15 Air Squats
Class Times: 10a class, 11a open gym

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