Thursday, July 26, 2012
Poltergeist
Warm up: 500 m row, 10 pvc pass thrus, good mornings, squat jumps, sit ups, 1 arm db snatches 15#/10#
Skill/focus: Deadlift
2 x 5, 1 x 3
WOD:
Deadlift 6. 6. 4. 4 @3111
open palms at bottom
rest 20 s
Max hspu (adv use parallettes, beg use mod of regular or seated strict db press x 8-10)
rest 3 min
45 s swings 53#/35#
15 s rest
45s burpees
15 s rest
45 s push press 95#/65#
15 s rest
3 sets for max reps
Post dl max / # reps for score
Poltergeist
Warm up: 500 m row, 10 pvc pass thrus, good mornings, squat jumps, sit ups, 1 arm db snatches 15#/10#
Skill/focus: Deadlift
2 x 5, 1 x 3
WOD:
Deadlift 6. 6. 4. 4 @3111
open palms at bottom
rest 20 s
Max hspu (adv use parallettes, beg use mod of regular or seated strict db press x 8-10)
rest 3 min
45 s swings 53#/35#
15 s rest
45s burpees
15 s rest
45 s push press 95#/65#
15 s rest
3 sets for max reps
Post dl max / # reps for score
Image
Check out CF Jag's article this month in Natural Muscle magazine https://www.crossfitjaguar.com/2012/07/crossfit-jaguar-summer-in-the-south/