WOD 24 Jan 2013 (AM)

24 Jan

Level 3: 7am

Zercher Squat 3-3-3-3-3-3-3 (75%)

Skin the cat 3-3-3-3-3

15 min as many rounds as possible:
12 Deadlift (50/35kg)
9 Hang clean (50/35kg)
6 Strict pull up
3 Toes to bar

Level 2: 8am

Front Squat 5-5-5-5-5

Handstand work:
1. Kick up to handstand and hold 3 x 10s
2. Wall walk 3 x 3
3. Negative handstand push up 3 x 3

15 min as many rounds as possible:
12 Deadlift (35/25kg)
9 Power clean (35/25kg)
6 Strict pull up
3 Knees to elbow

Level 1.4: 9am

Pull up, push up, ring dip

Links & News

The ten things that happen when you start CrossFit.

Elbow mechanics on the push up. Do you need to scale to knee push ups? There’s some pointers here for you.

7 habits of highly effective squatters.

 

3 thoughts on “WOD 24 Jan 2013 (AM)

  1. “It Doesn’t Get Easier, It Just Sucks Less The longer you immerse yourself in the suck, the less it sucks.” 
    When I read that I so heard Phil’s voice in my head.

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