Wednesday, October 30, 2013

IMG_9038

Today’s Workout:

Skill: Clean and jerk technique

Lift: 15 minutes to establish: 1RM Clean and Jerk

WOD: For time:
50 double unders
200 m farmers carry
100 double unders
150 m farmers carry
150 double unders
100m farmers carry
200 double unders
50 m farmers carry

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

TWIST  BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at www.crossfitsocalmobility.wordpress.com)
Anterior shoulder Barbell Smash: 2 minutes on each side
T-spine Plate Smash: 2 minutes
T-spine smash Overhead Extension (Bar and foam Roller): 2 minutes
Forearm double lacrosse ball smash: 2 minutes on each side
Voodoo Floss Forearm

Bonus Lifting:
REST

Gymnastics:(view more at www.crossfitsocalgymnastics.wordpress.com)
For quality:
50 hollow rocks
50 superman rocks

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