Friday 07.25.14

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The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super- potent metabolic conditioning tool with an enormous potential for increasing athletic performance. When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth. If the athlete endeavors to quiet the drill, the benefit to mechanics and breathing technique are immense.

Skills/Strength
Back Squat 3x5
85%

Thursday 07.24.14

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Starting today’s workout with some snatch complexes. Complexes are a great way to sneak in some extra work volume and strengthen specific parts of the lift.

Skills/Strength
Every 30sec for
6 min (12 Rounds)
Power snatch+
Hang Sq Snatch+
Sq Snatch @ 70% 1RM of Snatch
WOD
EMOM 10 Min
*Even Min
On 0,2,4,6,8 mins
3 Sq Snatch 80%
*Odd Min
On 1,3,5,7,9 mins
15 Box Jump Overs 24/20
(SUB 10 Box Jump Overs)

Wednesday 07.23.14

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CJ Cumming (-62kg) jerking a new youth/junior/senior American record in the clean and jerk with 153kg/337lbs. What is an incredible achievement for lifter of any age he just turned 14 in June. Hope this gets you fired up for some split jerks!

Skills/Strength
Split Jerk
Every Min On Min
for 10 min
3 Split Jerk
@ 60%
work on speed under the bar
WOD
AMRAP 25min
15 DB thrusters
(L2 40/20, L1 30/10)
500m DB Farmer Carry (same wt)
50 HR Push Ups

Tuesday 07.22.14

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MAY ONLY THE BEST WIN

The CrossFit Games will begin this week and are a playing field where the fittest athletes are given a chance to distinguish themselves through consistently exceptional performances. In a single weekend, the CrossFit Games test athletes’ capabilities across broad time and modal domains. A wide variety of different events are intentionally included. In the past, these have ranged from dusty hill sprints to sandbag carries to ocean swims and endurance events. Future events will include even more surprises.

In order to be satisfied that the CrossFit Games winners are truly the Fittest on Earth™, we need to be confident the champions would also win other good tests of fitness.

Skills/Strength
Every 30 sec for 6 min
(12 Rounds)
Power Clean
Hang Squat Clean
Squat Clean
@70% of 1 RM of clean
WOD
10 Rounds
5 Front squat
(L2 135/95 L1 115/75)
10 Burpees

Monday 07.21.14

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CLEAN PULLS-As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

Skills/Strength
Clean Pulls 5x3
85% of Clean
WOD
In 10 Minutes
Run 1 Mile
In the time remaining
Max reps Hang Power Cleans
(L2 155/05 L1 135/95)
*Score is total of HPC