Thursday, December 27, 2012

Friday


From CrossFit HQ

Warm-up
Catalyst Athletics overhead stability complex, do several rounds with increasing weights.
1-arm snatch (not power snatch) +
Sotts press +
Overhead squat +
Windmill +
Turkish get-up

Use one dumbbell,  2-3 of each.
Sott's press demo
Windmill demo

One day you will all be able to do this!


LIFT - ten minutes
Overhead Squat 3 RM


WOD
an Alwyn Cosgrove complex
Bent Over Barbell Row x6
Hang Power Clean x6
Thruster x6
Jump Squat (bar on back) x6
Good Morning x6

6 rounds.
Rest at least 30 seconds between rounds.
You may add weight each time.



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