Friday August 31, 2012

Don’t forget to sign up for the Barbells 4 Boobs comp at CrossFit Unbroken October 20th…Rhinos and Unicorns: http://www.regonline.com/Register/Checkin.aspx?EventID=1131951

Strength:
Take 10 Minutes to find your Push/Split Jerk 1 Rep Max

WOD
For time:
15 Power Cleans (155/105)
Run 200 meters
20 Power Cleans (95/65)
Run 400 meters
30 Power Cleans (65/45)
Run 800 meters

*depending on class size you could have a couple sets of each weight built or have people build up 1 bar and break it down as they go. My thought is a couple 155s and 105s and then each person has a separate bar that goes from 95 to 65 or 65 to 45. Just have to play around with the plates we have. Might have to stagger start.

Cool Down

Tabata Plank Holds or L-sit holds from pull up bar