Thursday, August 23, 2012

2012-08-197523Carter

Notice: Closed this weekend except for 7 AM class Sat & 6 PM class Sun.  CF Kids at Tanyard Creek Park Sat @ 9:00 and 9:30.  Adult fun to follow at 10 AM.

Workout of the Day

Before Class or In Warm up:
Spend 5 minutes trying to balance in free standing handstand 

Strength:
Perform the following 4-movement complex 7 times with gradually increasing weight (rest about 2 minutes between each complex, and do not drop the bar during the complex until you have completed the jerk):

1. Power clean, 2. hang squat clean, 3. front squat, 4. jerk

Conditioning:
From Crossfit New England
5 Power Cleans (225, 155)
400 Meter Run
10 Power Cleans (185, 135)
400 Meter Run
15 Power Cleans (135, 95)

 

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