In 20 Minutes, find a max weight for the following couplet:
Hang Power Clean, 3 reps
Jerk, 1 Rep
Once you start you cannot put the bar down until all 4 reps are completed. If you're new to these movements, use this time to practice positions and technique. Prioritize speed under the bar, in both the cleans and the jerk.
Post loads to comments.
5 Rounds NFT of:
5 Strict Ring Pull-Ups, tempo 1-2-1-2
1:15 Couch Stretch, Each Leg alternating Rounds with 1:15 Super Frog, each leg
The Pull-up tempo is :01 up, :02 hold at top, :01 descent, :02 hold at bottom. If 5 is easy for you, add a few reps or make it an L-Sit Pull-Up. If you don't have a strict pull-up, lower the rings enough so that your feet can assist you up. For the mobility couplet, you'll end up doing one movement 3 times and the other 2. Bias the movement that seems more difficult for you.
Jaclyn on Barbell Warm-Ups
Congratulations Strength Cyclers!
We had some massive PR's last night at the CrossFit Total graduation. How did everyone do? Please post to comments all your attempts and your total as well as your reflections on your performance.
Speaking of Strength Cycles.. here are the upcoming dates:
July Cycle A (Novice)
7/11/11 - 9/2/11
Mondays and Wednesdays from 7:00-8:30pm
Fridays from 6:00-7:30pm
July Cycle B (Intermediate/Advanced)
7/12/11 - 9/4/11
Tuesdays and Thursdays from 7:00-8:30pm
Sunday from 10:00-11:30am
July Cycle C (2xW Morning Cycle)
7/11/11 - 8/31/11
Mondays and Wednesdays from 6:30-8:00am
For more information and to register, click here!
What are you doing Monday afternoon? CrossFit will be closed that day but Coach Shane will be going to Beach 67 in Rockaway for a surf lesson and is inviting you too! The class would run from 11a-1p and up to 10 people can go.We can't promise epic surf but should be a great day at the beach and an opportunity to use that fitness you've been cultivating so religiously. You'd need a suit and a towel and little else. Boards and surf tops are provided. The lesson'd be $70 bucks for 2 hours. Please Contact Us if you're interested
The Best Damn Push-Up Article, Period T-Nation