Odd Minute Oly
Chad
Warm-up
Run 1 loop
10 Power Cleans
10 Push Jerks
10 Squat Jerks (try your best)
10 Overhead Squats
10 Strict Toes to Bar
-Roll and stretch lats
Oly
EMOM20
Odd Minutes Oly
3 Power Cleans and Push-jerks
– Ascend in weight as able
WOD
800m Run
21 Overhead Squats (135,95)
21 Toes to Bar
Rest 2 Minutes
600m Run
15 Overhead Squats (155,105)
15 Toes to Bar
Rest 2 Minutes
400m Run
9 Overhead Squats (175,115)
Toes to Bar
Games- As written
Regional- 115/135/155, 75/95/105
Open- 95/115/135, 65/75/95
Oly: 185×2, 195×6, 205×2
WOD: 18:00 @reg
oly: up to 175
wod: 16:31 games
Pretty good read if anyone is bored at work…
http://jtsstrength.com/articles/2014/12/01/5-movement-mobility-tips-crossfitters/
great article. I like the ohs drill with the PVC and bands. It’s also good to see that one of the strongest guys in CrossFit, Neal Maddox, checks his ego and grabs the 5lb kb for his corrective work – attributing to why he got so strong in the first place.
power cleans & push jerks x3: 185×3, 205×3,225×3
wod: 19:38 regional
Oly, 165×3, 185×3,195×3, 205×1
WOD: 20:03 Open
Oly: 165×1,185×3, 205×2, 215×3, 225×1
WOD: 20:07 games