Tuesday, June 30, 2009

Wed - July 1

Big Bob showin' squat DEPTH!
Warm Up:
100 Jump Ropes
30 Ab Mat Sit Ups
10 Back Extensions
(3 rounds)
Skill:
9 Toe Shrugs
(3 rounds)
WOD:
Decending Clean Ladder 10-9-8-7-6-5-4-3-2-1
200m Run between each set of Cleans
  • Men - 135, 95, 65
  • Women - 85, 65, 45
  • Clean is not a Power Clean, Full Clean, or Squat Clean...it is a "CLEAN"
  • Work for a excellent front rack position - shoulder each lift
at

5 comments:

  1. kaze2ttJuly 1, 2009 at 3:50 PM

    Good workout this a.m.

    Think my time was 23:01

    65# clean

    Tina

    ReplyDelete
  2. CDJuly 1, 2009 at 4:32 PM

    this looks like a super cool workout.. have fun crossfitters.

    Looking forward to next time it comes around.

    ReplyDelete
  3. BiaginiJuly 1, 2009 at 8:15 PM

    trying to stay dry up here in maine. have only been able to get in small workouts between rainstorms. hoping lobster is paleo approved :)and anxious to get back into the gym. kristen

    ReplyDelete
  4. AlysonJuly 2, 2009 at 9:23 AM

    loved this workout- sore this morning!
    65# 22:10 @ 930am
    Owen 95# 19:06 @ 630am

    ReplyDelete
  5. Coach LaneJuly 3, 2009 at 9:53 PM

    KB - Lobster is Most Def. on the list!!!! But....only if you bring some back. Can you emulate some beach "Surfer Pop Ups" with us tomorrow?

    ReplyDelete