hsgirls

“The 2013 List of Best Stocking Stuffers for the Athlete” – Breaking Muscle

Reminder Thanksgiving Class at 10:00 am and Friday at 10:00 & 11:00

CROSSFIT

5 MIN EMOM
Perfect Pushup 4-8 Reps
Perfect Air Squat 4-8 Reps

PART 1:
3 RNFT
Pullups x 3-5 reps strict (overhand grip) NO KIPPING add a weight vest or use the lightest band possible
Rest 60 seconds
Step-Ups x 8-10 reps each leg (top of thigh should be parallel to the ground) hold a pair of moderate KBs
Rest 60 seconds
DUs/Jump Rope Technique Practice x 45-60 seconds. Focus should be on good single first then working on DUs
Rest 60 seconds

PART 2:
4 Rounds for Max Points – 30 sec of work 30 sec of rest

KTE (knees must make contact with arm)
Box Jumps (if you have knee issues opt to step up)
Cals on the Rower

or

OLY WOD

WEEK 1 / DAY 3

Clean Grip Deadlift – Pause below knee for 2 sec

1 Set of 1 Rep @ 60% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 70% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 80% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 85% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 90% of Clean & Jerk 1 Rep Max

Power Clean
3 Sets of 3 Reps @ 70% of Clean & Jerk 1 Rep Max

Clean + Jerk (full and split)
4 Sets of 2 Reps @ 80% of 1 Rep Max

Back Squat
1 Set of 4 Reps @ 60% of 1 Rep Max
1 Set of 4 Reps @ 70% of 1 Rep Max
4 Sets of 4 Reps @ 80% of 1 Rep Max

Top Male Scores:

Anthony – 206
Fisher – 182
Jeremy – 138
Jon – 133
JP – 132
Mike – 130

Top Female Scores:

Tara – 137
Alli – 129