Tuesday 20140422 Open Class

Posted: April 21, 2014 by ladygrape01 in Uncategorized

image

Jeff at Owensboro CrossFit in Owensboro Kentucky while home visiting family for the holiday weekend.

.

S/S/S:

Back Squat 5×5 @ 70% 1RM

Sets Start every 90 seconds

(Back Squat 1RM 4/7/14)

Post weight to comments/ LogWOD

.

WOD:

Cluster = Squat Clean and Thruster, every rep starts from the ground. Clean and  Jerk 1RM 4/16/14.  Video courtesy of RougeFitness.

4 Rounds:
3 Muscle Ups
6 Clusters with 65% of C&J 1RM
9 Burpees over bar
12 Deadlifts w/Cluster weight

Post time to comments/ LogWOD

.

Xtra:

6min EMOM:

10 (total) DB Walking lunge (55/30)

Keep arms straight throughout the movement

.

Homework (done on your own outside of class):

Video courtesy of Andrew Heming.

5 minute roll out of -Hamstrings

2 sets of 1 minute Downward dog pose

Butterfly stretch with back against wall

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s