Thursday 9-3-15 WOD

Phil & Rachelle demonstrating that tissue quality is an important part of training. 

Couples that mobilize together, get into better positions together. You know like overhead squats N stuff... 

Thursday 9-3-15 WOD

CrossFit:
A.
25 Min Build

From the rack Strict Press, Push Press, Push/Power Jerk, Split Jerk.

For this workout start with some weight on the bar and perform all of the above movements without putting the bar down. When you can successfully perform all movements drop or re rack the bar and add weight. There will be a point where you add enough weight that you will not be able to strict press the weight but you should still be able to Push Press, Power Jerk, & Split Jerk the weight. Keep building until you can no longer Push Press the weight then continue with Power and split jerk. Part A. is done when you reach a max for a single Split Jerk OR you hit the 25 min time cap.

B.
6 Min AMRAP
10 BB Cleans (pwr or full) @ 95/135#
10 BB Squat Jumps @ same #

Fitness:
A.
4 Rounds NFT
5 T&G Deadlift
10 KBS 60/80#
1 Min Double Bell OH Hold
30 Sec Plank W. constant transition from forearms to push up position

B.
6 Min AMRAP
16 KB Snatches 8&8 20/40# or 30/50#
10 Hanging Leg Raise