Tuesday, 10 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 600m Run at warm up pace, then:
• 3 sets:
1) Handstand Push Ups OR Progression x 5
2) Frog Stand x 10 seconds
3) Pistols OR Progression x 5 (each leg)

BEGINNER WEIGHTLIFTING
Push Jerk Practice
Cueing the Push Jerk” CrossFit Journal article

INTERMEDIATE WEIGHTLIFTING
5 sets:  2 Push Press Behind the Neck + 1 Split Jerk Behind the Neck 
@ 65% Push Press 1RM

CONDITIONING
As many rounds as possible in 10 minutes:
6 Deadlifts, 225/155#

• Post rounds to whiteboard / comments.