Sunday, 7 June 2009

Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3

Strength:
Incline Press - Find your 5 Rep Max
(Use bands if you have them)

WOD:
"Grace" (Click for Video Demo)
For Time:
30 Reps, 135 lbs Clean & Jerk
(Compare to 14 March 2009)

Post weights and time to comments.

Saturday, 14 March 2009

Strength:
Deadlift - 5RM

Skillwork:
Deadlift - Choose a weight that allows you to get between 15-20 reps

WOD:
"Grace" (Click for Video Demo)
For Time:
30 Reps, 135 lbs Clean & Jerk

This one is supposed to be over quickly, so chose a weight that allows
you to finish around 3-4 minutes. Just like "Isabel," this is an
"anyhow" workout. In other words, get the bar from the ground to
overhead any way possible: full squat clean/split jerk, power clean/push
jerk, squat clean -> thruster (i.e.: CrossFit Games style).