I know there’s a good sized group going up to CF702 for the CrossFit for a Wish” event. Get there between 8am and 9am to register and jump in on the action! then feel free to head to Open Gym at CFME to get some extra work in 
9/22/2012:
Strength Work
Group 1
6 x 1 of the following clean and jerk complex:
1 hang power clean, 1 hang squat clean, 1 push jerk
*stay below 70% of your 1rm and focus on efficiency of movement
Group 2
6 x 1 of the following clean and jerk complex:
1 power clean, 1 hang squat clean, 1 push jerk
*do 1 or 2 warm-up sets, then take 6 sets to find the heaviest weight you can move with PERFECT technique! do not go up in weight if your technique is off!
*do not split jerk
CrossFit WOD
“JT”
21-15-9 rep rounds:
hspu
ring dip
push-up
Gymnastics Development
Group 1
pistol practice – either “rolling pistols” or pistols to a challenging box height
*accumulate 30 reps per leg…GOOD reps (heel down, stable, and in control)
then, not for time:
50 pull-ups in as few sets as possible
*use the same band you used for yesterday’s chin-up
*there is no time component here…rest as long as you want, but perform as many reps as possible per set
Group 2
3 x 10 unbroken pistols on each leg (not alternating)
*must be performed without the other foot making contact with the ground during ANY point of the set
*6 total sets (3 per leg) rest 1-2 minutes between sets
then, for time:
50 c2b butterfly pull-ups
*reps only count if you use a butterfly kip and the chest makes contact with the bar
Mobility
thoracic spine mobility!!
choose one drill from the “Running” poster and two from the “Squat” poster, spend 6-8 minutes on each
