Tuesday – 062017

Erin practicing her touch and go clean and jerks. Not necessarily the best way to improve your 1RM clean and jerk, but a great way to get more efficient and faster with a barbell. If you have any interest in competing in CF, especially in team oriented competitions, proficiency with a barbell is a must.

Warm-up/Injury Prevention
3 rounds for quality:
Frankenstein walk length of gym
15 behind the neck shoulder presses with empty bar
10 hip extensions with a 2 second pause
30 second overhead wall-ball stretch

If there is time, practice your kip on your handstand push-ups until we start:

Workout of the Day
For time:
800 meter run
27-21-15-9
Deadlifts (225/153)
Handstand push-ups
800 meter run

Get to the last run by the 25 minute mark!  If you aren’t there, you are capped.

Post your scores to the Whiteboard.

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