Friday, 11/4/11

BG in his pre-Crossfit days...
Poor fella couldn't go anywhere without sinking into the ground
Row 500m
Stone Shoulder Ladder: do a triple at each stone (3 reps)

Dynamic Warm-Up/Burg WU

Beginner Strength:
Power Clean: 5 x 2 (same weight all sets), add 2.5-5# to last week

Int/Advanced Strength:
Power Snatch: 8 x 2 (same weight all sets)
--With perfect form, go as heavy as you can (90%+)
Overhead Squat: 5 x 1 (same weight all 5 sets, as heavy as possible)

"OC Throwdown Qualifier #3"
5 RFT of:
8 Bar Facing Burpees*
8 DL 225/155#
8 Feet-to-Bars
*Face the DL bar, do a burpee, jump over the bar--jumping off and landing on both feet, repeat. You may jump and turn 180 degrees to land facing the bar, but you must jump off both feet!

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