Clean and Jerk
Spend 20 minutes practicing the clean and jerk...this isn't about weight, it's about form.
Followed by -
AMRAP in 9 minutes of
20 Wallball
20 AbMat Sit Ups
W2E - Tabata Rowing
3 rounds w/4 minutes rest between
Meet at CFMHQ, warmed up and ready to go at 0610.
Post lessons learned from c&j and rounds/reps to comments.
Hey Toby or Paul, I'm planning on doing yesterday's WOD today at the Hardstand track. Is 4oom about 2.5 times around? Thanks! See you tomorrow morning!!
ReplyDeleteC&Js - 3 part movement. If I can get the transition from deadlift to front squat all would be right with the world.
ReplyDeleteAMRAP 5+15
If you move under the bar when it is weightless...def way easier.
ReplyDeleteAMRAP 4 + 34 (16lb ball - thanks ladies (lol) =)
Nick said...
ReplyDeleteReally the first time I've had the oportunity to practice C&Js...definitely prefer the availability of a bailout. Woot!
AMRAP: 6 rounds + 15 Wallball
Hey Robin,
ReplyDeleteYes -- I think 1 lap around the indoor track = 156m (in the middle lane). So a 400m run would be 2.5 laps.
I miss you guys. I am back on the grind out here in Cali now. I joined the Crossfit Box right off base out here. Got tired of trying to compete with all the treadmill runners and guys using dumbells to pump their biceps and chests up. I got my CFM shirt. I love it. Thanks Matt. Paul, looking forward to seeing you out here. Rob and Courtney are doing good too.
ReplyDeleteHi Blair, which box did you end up joining? If it's CFS, make sure to say "hello" for me!
ReplyDeleteGood Practice...Me and Isaiah got 195 a few times with decent form. Chief didnt scream at us today.
ReplyDelete5rds + 5 wall balls
Blair!!...I miss you!! :(