Tues – 06/17/2013

Courtesy of CrossFit.com – Jeff Lynds – 360lb to 262lb – Great work Jeff!

7:30am Class is Back
Due to the demand and nagging of three people (Amanda), and the size of the 8:30am class, we will be restarting the 7:30 class on Tuesday.

The morning schedule:
5:30
6:30
7:30
8:30
9:30

I never thought we would have the need for so many classes, it’s awesome.

Extra Work
As I stated before, I will begin posting extra strength work designed to go with the regular WOD. This extra work is optional and available to everyone, and perfect for those trying to progress towards the Competition Training.

Requirements: Strength work should always be done before the metcon. Show up early and get it done. If you don’t finish before the class starts, wait for the next class. Be respectful of coaches and classes still in session, do not interrupt ongoing classes. Always put technique before weight.

WOD

1A) Push Press – 4X3-5 reps
Rest 45 seconds
1B) L-Sit or Hollow Hold – 4X30-45 sec
Rest 45 seconds

2) Three rounds for time of:
35/25 HR Push-Ups
400 Meter Run

Extra) High Hang Clean – 5×3 – heavy but perfect

Competition Training

1) Three sets, not for time, of:
Muscle-Ups x 4-6 reps
Strict Handstand Push-Ups x 8-12 reps
L-Sit x 45-60 seconds

2) Clean 6X2 – Heaviest Possible
Rest 10 seconds between singles
Rest 2-3 minutes between sets

3) Clean Pulls 3X4@100%
Rest 10 seconds between singles
Rest 2-3 minutes between sets

4) Three rounds for time of:
40 Cal Row
20 Burpees Over the Bar
20 Toes to Bar
15 minute cap