Wednesday 20130626 Open Workout

Posted: June 25, 2013 by totactfit01 in Uncategorized

Marco and Brnady Serna expecting

Congrats to TOTF alum Marco and Brandy Serna who will soon be welcoming another Firebreather to the mix!  We miss you guys!

S/S/S:

Find Clean & Jerk 1RM

15 Minute Time limit

Post highest successful lift to Comments/LogWOD

Today wraps up the Oly-centric cycle we have been doing since 3May.  If you were here that day (click here for a refresher), see if you hit a higher number today than you did then.

 

Video courtesy of Crossfit.com  Sage Bergener demonstrating the Clean and Jerk with Coach Mike Bergener speaking.  Notice the reposition of the hands and feet before Sage goes into the Jerk.  Very important!

WOD:

“Black Jack”

3 Rounds For Time:
7 Handstand Push Ups
7 Power Snatch (115/70)
7 Toe 2 Bars

Post time to Comments/LogWOD

Cash Out:

Lacrosse
Ball Hamstring Stretch

Video courtesy of Mobility WOD.  Spend a good 2-3 minute per drill per side.  Really un-glue those hammies, glutes, and calves

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

5×3 Deficit Handstand Push Ups

Video courtesy of CrossFit Kingspoint.  Deficit HSPU = Have black mat down where you will do HSPU.  Have 25 or 45# plates set up where your hands will land.  No ab mat pad for your head.  Go down until head touches mat.

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