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Workout of the Day

June 18, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 18 June 2011 07:05

"Baby Badger"

3 rounds
20 hang power cleans  #55-65
20 pull ups
400m run

3 rounds
15 hang power cleans  #45
15 pull ups or progressions
400m run/walk

3 rounds
10 hang power cleans  #15-25
10 pull up progressions
200m run/walk

June 17, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 16 June 2011 20:27

Skill Day

Today, practice clean and jerks. If you cannot "jump and land" at this point, keep your feet on the ground for the clean, and use the push jerk. Pick a weight from #15 to #75. If you are using a bar with no bumpers, start the bar at mid-shin. Use the hang position if it is more comfortable.

For a demo of the push jerk, go here. http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv 

Last Updated on Thursday, 16 June 2011 20:31
June 16, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 15 June 2011 17:00

"Baby Nancy"


4 rounds

Run 400m

15 overhead squats #45-65


3 rounds

Run 400m or row 500m

15 overhead squats #25-35


3 rounds

Run 200m or row 250m

10 overhead squats  PVC- #25

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