Thrusday Aug 15, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

For Total Time:

3 Rounds of:

• 30 Double Unders
• 5 HSPU
• 10 T2B

*Rest 1:1

3 Rounds of:

• 30 Double Unders
• 5 C2B Pullups
• 10 KB Swings

*as soon as your rest is completed for the 3rd round of DU's-HSPU-T2B you will jump right into the DU's-C2B-KB Swings

Olympic Lifting

Warm up: coaches choice.

Then: with barbell, no added weight

(2x3) Tall Cleans received in full squat

(2x3) jerk balance

(2x3) up on toes jerk unders

Then: @ 50% 1RM:

Squat cleans:

(1x3) from mid-thigh

(1x3) from launch (above knee)

Review set up, then:

(2x3) 1st pull from ground @ 50%
(1x3) squat cleans from ground @ 50%

Review split jerk, then:
(3x2) split jerks @ 50%

Then: @ 75% 1RM:

(x5) complexes: 1 squat clean + 2 front squats + 1 jerk

* 1 minute rest between sets, squat clean does not count as 1st front squats!