Wednesday, November 6, 2013

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Today’s Workout:

Skill: split jerk technique

Lift: 15 minutes to establish: 1 RM clean and jerk

WOD: For time:
75 Kettlebell swings *
* Every minute on the minute: 1 clean and Jerk

Level 4: 2/1.5 pood, 225/135#
Level 3: 2/1.5 pood, 185/115#
Level 2: 1.5/1 pood, 135/95
Level 1: 1 pood, 95/65#

TWIST BONUS WORK (Complete before or after class)

Mobility (http://crossfitsocalmobility.wordpress.com/)
Quad Barbell Smash: 2 minutes on each side
Banded Super Frog :2 minutes on each side
Planter Lacrosse Ball Smash: 2 minutes on each foot
Double LB medial Shin Smash and Floss: 2 minutes on either side
Voodoo Floss Hips and Ankles

Gymnastics (http://crossfitsocalgymnastics.wordpress.com/)
10 minutes of double-under practice.
Double-under progressions.
http://www.youtube.com/watch?v=h7XjUbUpeHE
http://www.youtube.com/watch?v=bpyMiJOKc98
http://www.youtube.com/watch?v=AvqMcW_VtkY&list=PL4E62A747C6A666C5

Bonus Lifting (https://crossfitsocal.com/resources/monthly-bonus-lifting/)
Rest day

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