OLY- 1.) Segmented Cleans 6×2
2.) Clean 4×2
3.) Behind the neck jerk
STRENGTH- Bench 2 every 30 seconds for 5 minutes @ 85-90% (stay FAST), drop weight if slow.
WOD- AMRAP in 8 minutes:
E.M.O.M 5 burpees
AbMat Sit ups remainder of time
MIDLINE- hip extension with a 5 second hold at the top. 3-5×8!
[slideshow] -BURPEES! SIT UPS! GHD HIP EXTENSIONS!
Eli showing us some rowing technique!!!![wpvideo GLELd1t2]
02.14.2013
- CrossFit Worthy
