Strength
Snatch Balance
10 x 2 @ 60% of OHS 1RM
Time cap on this is 12:00
5 x 5 @ 55% 1RM of the clean
Rest :45 between sets.
WOD
Complete as many rounds as possible in 12 minutes of:
2 – 4 – 6 – 8 – 10 – 12 – etc
Squats
Push-ups
Box Jumps, 30"/24"
For this WOD continue the assending rep pattern as far as you can in 12:00
Rochelle!
We talk a lot about how when we do CrossFit, we pull from a lot of disciplines: olympic weightlifting, gymnastics, powerlifting, endurance athletes (on those 5k days!!), etc. Lot of times we look towards the experts when we want to gain insight to a specific movement or genre. How many of you have seen Chad Vaughn lift or Mark Bell bench press or Carmelita Jeter srpint and just shake your head in awe? They're the best at what they do. Well for everyone who's wanted to get better at your gymnastics, here's a new goal. Start practicing!
