Tuesday 4-07-15 WOD

Sheldon after beating Craig in a bet over a workout. If you want to see the video of Sheldon collecting his "YES DADDY'S" Check out our Facebook page (It's worth the watch).

Tuesday 4-07-15

CrossFit:

A.

20 Min Build

High Hang Squat Clean & Jerk

For the first part of the twenty minute build athletes will start from a tall clean with shoulders shrugged and on your toes. The goal for this exercise is to get under the bar as fast as possible by pulling yourself under the bar with focus on fast elbows allowing you to receive the bar in the perfect front rack position each time.

Once you reach a weight that you can no longer successfully “tall clean” you will start from a High Hang Clean (HHC) which will allow you to get off your heels and shrug to produce some extra upward momentum on the bar while still focusing on pulling yourself under the bar.

If you hit a weight that you can not  HHC then proceed to a Hang Clean (HC) form the launch position.

NOTES:

1. SPLIT JERK AFTER EVERY CLEAN (Pause in the receiving position of the jerk for 3 seconds before standing up and again for another three seconds at the finish with full lock out and control).

2. THINK FAST, BE FAST

3. MAKE SURE TO CATCH THE BAR AS LOW AS POSSIBLE (YOUR BEST SQUAT). If you’re catching it in a power position I’m gonna quote Shania and say “That don’t impress me much”

B.

5 Min AMRAP

50 Double Unders

15 T2B

Fitness:

A.

5x5 PERFECT Russian KBS.

Build to a heavy weight and focus on maximum contraction at the top of each swing. Your quads, glutes, and abs should be tighter than your “Squat thighs” trying to fit into an old pair of jeans before you started squatting ;-) 

B.

20 Min Circuit (It’s not a race)

25 Hollow Rocks

20 Wall Balls 14/20# 9/10’

15 Push Ups

10 Alternate DB Snatches 40/60#

5 Pull Ups @ 41x1