Monday – 082916


The New You Challenge has come to a close for these ladies.  They all learned a ton and Jarred had a blast coaching you guys and getting you prepared for CrossFit!  They are all ready for the normal classes so please help make them feel welcome.

EMOM for 12 minutes:
Every even minute, perform 5 split jerks, focusing on technique. Weight is irrelevant.
Every odd minute, perform 3 burpee box jumps to as high a box as possible.

The split jerks will be from the floor but will not be anywhere near maximal.  This is by no means a 5 rep max, this is a way to focus on a nice low dip, finishing your drive, and fast correct footwork.  Add enough weight so you can “feel” when you do a good rep vs. bad rep.  The burpee box jumps should not be fast, the focus is on the height of the box and working on being explosive.  Come right out of the burpee into your jump, you shouldn’t be standing up out of the burpee and taking a step towards the box and then jumping.  There is no score for this EMOM.

Workout of the Day
50 Deadlifts (135/93)
400 meter run
40 Shoulder to overhead
400 meter run
30 Hang power cleans
400 meter run
20 Squat cleans
400 meter run
10 Snatches

This workout is capped at 25 minutes, but that is generous.  The bar should NOT feel remotely heavy until you get to the snatches.  You should use a weight that you could do pretty much all 50 deadlifts unbroken with.  I’m not saying you should do them unbroken, but the weight should be light enough that you could.

Post your scores to the Whiteboard.

, , , , , , ,

%d bloggers like this: