Archive for April 3, 2014

Friday 20140404 Open Class

Posted: April 3, 2014 by ladygrape01 in Uncategorized
0

jeff witha floatie

Best of luck to shadow coach Jeff Hart this weekend. He is headed to CrossFit TNT in Missouri to take the Level 1 course. You will do great Jeff!

S/S/S:

Remember to bring the knees back and keep the bar close to the body. For the jerk, you want a controlled dip and then explode up. The bar should stay at the same plane, you are just pulling yourself under it. Video courtesy of CrossFit HQ.

5X5 Power Clean & Jerk
@ 60% of 1RM

Post weight to comments/ LogWOD

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WOD:

10! (10,9, 8, …1)

Box Jump (24/20)
Burpee
Kettlebell Swing (1.5/1)

Post time to comments/ LogWOD

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Xtra Work:

3X250M row
1:1 work rest ratio
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Homework (done on your own outside of class):

2 minutes each, contract release on 10:5
Banded hip distraction
Couch Stretch
Calf Stretch