Monday – 121008

The Sexy MuthaMuddas!

More info about CubFit is now available on the new KIDS page!

WOD

12 Minutes to Establish 1 RM Split Jerk

5 rounds for time:
20 Jumping Squats (45/35) DEMO VIDEO
15 Push Press (95/65)
10 Pullups
NOTES: One bar per person. You must change the weights out yourself.

Outlaw
I’m going to start posting the extra work from theoutlawway.com that goes with the WOD. Perform this work when you have extra time, and there is available space and equipment, preferably during Open Gym. If you do not have time to perform all of the extra, choose whichever you are weakest at.

1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

2a) 3X5 Snatch Hi-Pulls – heavy, rest 60 sec.
Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

2b) 3X5 Non-Heaving Drop Snatch – heavy but fast, rest 60 sec.
Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

10 minutes HS Walk & HS Walk turning practice.
Notes: If you are fairly proficient, set up cones or something to turn around. Set them up no more than 10′ apart and attempt to turn in both directions. If you are not proficient simply practice walking.

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1 reply
  1. Jeff M
    Jeff M says:

    Is it cool if I do the kids club? I’ve always wanted to know what Brandon and Keith feel like being the top dogs of Crossfit.

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