Strength
Behind-the-neck Jerk
Work up to a 1RM in 15:00
WOD
Complete 4 rounds of:
Tabata push-ups (:20 work/:10 rest)
REST 2:00
Complete as many rounds as possible in 12 minutes of:
30 Power cleans, 155#/105#
50 Wall balls, 20# to 11'/14# to 10'
15 Muscle-ups
REST 1:00
Complete as many reps as possible in 3:00 of:
Toes-to-bar
Erik's beard even looks cool inverted!
A couple of oly things for you guys to take note off....
Oly Nights in January will be the following:
Wednesday January 2
Wednesday January 9
Wednesday January 16
Wednesday January 23
Wednesday January 30
To help with scheduling we've posted the monthly oly nights on the upper right, just above upcoming events. Hopefully this will help you keep track of them!
Speaking of lifting, The Colorado State and Open Weightlifting Competition will be February 2nd and 3rd at Red Rocks CrossFit in Colorado Springs. This is a USAW sanctioned event, so singlets are required as is USAW Membership. Cost of the event is $30. Registration deadline is January 24th or 125 entries, whichever is first. If you're cosidering entering, as always, do it now before you get shut out.
Thanks for the hospitality and WOD's that kicked my ass. Looking forward to my next visit.
Posted by: Kurt Freshwater | Wednesday, January 02, 2013 at 07:18 PM
Great to have you Kurt, see you soon!
Posted by: Jon | Friday, January 04, 2013 at 01:09 PM