15 Min to Establish 1RM Clean n Jerk Conditioning: “Grace” – 30 Clean n Jerks for time 135/95lb
***WOD Notes: This is a (high power output) benchmark WOD that will be posted on the record board once it’s up. The best CrossFitters in the world can complete this Rx’d in a minute, so pick a weight where you can finish in under 8-10 minutes. —Midline: 4×25 AB Mat Sit-ups
****ANNOUNCEMENT – There will be an 8am & 9am class tomorrow for 4th of July.
“Hot Tabata” Overhead Squat 95/65lb (May take from a rack)
Push Press 95/65lb
–Rest 1 min between movements —WOD Notes: Tabata is an anaerobic protocol that combines 20 sec of work followed by 10 sec of rest for a total of 8 rounds. Each round is 4 min long, which the work performed should be all out! ***Score is total reps for each movement Results:
Banded Box Squats 12×2 (Rest 90 sec between sets)
—Notes: These should be done with some speed and explosiveness so we will use lighter loads. Conditioning WOD:
7 Rounds (Each Round is all out!)
10KB Swings 70/53lb
20 Double Unders (40 singles)
180′ Parking Lot Shuttle Run —Rest 1 min between rounds
***Score is total time minus 6 minutes of rest
Check out the 2012 Test Your Metal CrossFit competition at the Lehigh Valley Sportsfest on July 21, 2012. I would like to get a group of people to enter into this competition. I will be either competing as individual or on a team. Anyone can compete since there will be both Rx’d and Scaled Divisions. Let me know if you have any questions. Click on this link for details: http://www.sportsfest.org/athlete/event.phtml?id=486
Announcement: CFRage will host an Olympic Lifting Seminar (Clean n Jerk & Snatch) on a Saturday in July. Let me know when you WOD this week if you would be interested. Maximum class size will be 12 athletes with 2-3 coaches on site. More details to come.