Tuesday, 1 October 2013

*** This is Jeff Sprunger's BIRTHDAY WOD!  Come out and celebrate with Jeff and the Samurai CrossFit family! ***

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


BEGINNER WEIGHTLIFTING
1) Mid-Hang Clean Pull:  3 x 2
2) Scarecrow Clean: 3 x 2
• On both movements, start with an empty bar for your warm up sets then add weight each set ONLY if able to maintain the form demonstrated in the linked VIDEOS!

INTERMEDIATE WEIGHTLIFTING
Clean & Jerk:  3 x 1 @ 90% C&J 1RM

CONDITIONING
5 rounds for time:
10 Power Cleans, 135/95#
10 Burpees