Tuesday 20131015 Open Workout

Posted: October 14, 2013 by totactfit01 in Uncategorized
Market to MarketTactfitters Leah and John in the Market to Market relay this past weekend.  I know there were a few of you at other races/events last weekend too.  Shoot me pics so I can post them!

S/S/S:

Power Clean 2 Rep Max

15 min time cut

 

Post highest successful 2 rep set to Comments/LogWOD

 

Since we are going for a 2 rep max, after you finish the first rep, you can either hold on to the bar and do a touch and go, or if you drop the bar, you have all of 3 seconds to begin the second rep.  Any longer, and the attempt is null and void.

 

Video courtesy of CrossFit HQ.  Dan Bailey on how to fix one of the big common issues we see in Power Cleans.  The early arm pull.  If you find yourself (or we coaches tell you) pulling early before doing a Power Clean, do two reps of jump shrugs to get your body used to keeping the arms straight until the hips are fully open.

 

WOD:

-Tabata Ring Dips (8 rounds of 20 sec work, 10 sec rest)

-4 Min Max Double Unders
-Tabata Push-ups (8 rounds of 20 sec work, 10 sec rest)
-4 Min Max Double Unders

 

* add total reps of all movements

Post score to Comments/LogWOD

 
Clock keeps going between moves, no stopping.  That means, after your last round of Ring Dips, you’ll have all of 10 seconds to pick up your rope and be ready to do 4 minutes of double unders.  When time is called on double unders, you will go right into your Tabata rounds of push ups.  Same thing, after the last round of push ups, you’ll have 10 seconds to grab your rope and go for the final 4 minutes.

 

X-tra Work:

 4X12 – Romanian Deadlifts @ 60% 1RM Deadlift

 

Homework (Done on your own outside of class):

Tricep mash, 5 min per side

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