Wednesday, July 31, 2013

CROSSFIT SOCAL NOW HAS 2013 GAMES GEAR: WORM, PIG, 2 WALLS (USED IN THE BURPEE OVER WALL WORKOUT), AND MUCH MORE!!!

photo (1) photo (2)

 

 (COACHES MOVING WALL FOR TIME)

Skill: Clean and jerk technique/extra warmup time

Lift: Every 2 minutes for 10 minutes: 1 Modified Klokov complex: 1 deadlift, 1 squat clean, 1 front squat, 1 split jerk – perform @ 80-90% of 1RM front squat or as heavy as possible

WOD: For time:  *
1 clean and jerk
250 m run
10 KBS
250 m run
2 clean and jerks
250 m run
20 KBS
250 m run
3 clean and jerks
250 m run
20 KBS
250 m run
2 clean and jerks
250 m run
10 KBS
250 m run
1 clean and jerk
* post time and weight completed

Level 3: 2/1.5 pood
Level 2: 1.5/1 pood
Level 1: 1 pood

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