9/14/2012:
Strength Work
6 x 1 Clean and Jerk Complex:
1 Power Clean, 1 Hang Squat Clean, 1 Push Jerk
*use less than 70% of 1rm power clean. focus on positions, speed, and efficiency.
CrossFit WOD
21-15-9 rep rounds of:
hang power snatch – 75/55
box jump – 24″/20″
pull-up
Gymnastics Development
accumulate 2 minutes in an l-seat or tuck-seat position
Mobility
spend 8 minutes on each section of the body with either a foam roller or “pain ball”:
hamstrings (4 min per)
hips
calves (4 min per)
Power Hour Movements:
none
