Archive for June 19, 2013

Thursday 20130620 Open Workout

Posted: June 19, 2013 by totactfit01 in Uncategorized

Bars as babiesPic courtesy of CrossFit Zionsville.  Just a friendly reminder…

S/S/S:

Clean
6×2 @ 90% of 1RM

Sets starts every 90 seconds

Post weight used to Comments/LogWOD

Video courtesy of Rogue Fitness.  Clean with no prefix such as “hang” or “power” = Full Squat Clean.  You’re going at 90% of your 1RM, so remember…

Flat back/move knees out of the way/Keep shoulders in front of the bar until you violently open the hips/pull yourself under the bar/drop into the bottom of a front squat to catch the bar/elbow HIGH!

 

 

WOD:

“Polamalu’s 1600/100”

4 Rounds For Time:
Run 400m
25 Back Squats (135/95)

25min Cut-off

Post time to Comments/LogWOD

It is in that moment, when sweat is beading down your neck and your legs tremble from fatigue. You have your goal in mind and target in sight. What will stop you from giving 100%, no matter the circumstances, the conditions, the excuses? Believe! Let your heart of a champion show true! Never Stop Driving! Never Stop Pushing! Make this your moment! Hands in; Can on three. 1 -2 -3 – CAN!!!Coach Ben

 

 

Cash Out:

Roll out legs (30 seconds per area)

then…

500m Slow Row (Lvl 1 Damper)

Firebreather Piece (done outside of class time on your own):

Front Squat
5@75%

4@80%

3@85%

2@90%

1@95%

5@85%

2-3 min rest between sets

 

5x100M sprint

Rest as needed

NOTE:  If you are doing the FB piece, I would give at least an hour to two hours rest after the regular WOD before jumping into this….

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