WOD – CrossFit Boynton Beach / CrossFit Squad – Thursday – 122712

Wednesday, 26 December 2012 19:50 Last Updated on Wednesday, 26 December 2012 19:54 Written by Coach Rob 4 Comments

 

 

A) Strength: Back squats
      20 unbroken back squats @ 60% of 1RM….(+25lbs)
  (this is our 6th day of this program. If on track, you’ll add 25 lbs to your starting weight)
B) Strength / Technique: Clean & Jerk Complex
15 minutes to find your max weight on this clean & Jerk Complex:
 - 1 Power clean
 - 1 Hang Squat Clean
 - 2 jerks
C) Conditioning: 3 rounds for reps:
 - 100m sprint
 - max burpees for remainder of minute
   (do a 100m sprint at the top of each minute for 3 minutes. Then perform as many burpees as possible in remainder of min. Keep a running total of burpees

Reminder that we are participating in the Jungle Race on Jan 13th. Let me know ASAP if interested in joining. See the EVENTS tab for details

This entry was posted on Wednesday, December 26th, 2012 at 7:50 pm and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

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IMG_3422   Meredith (MP) can still hang snatch 113 with ease!! Oh ya, and is expecting her first child on December 7, 2013!! Congratulations MP!! Can't wait to meet the next American Olympic weightlifter.
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