Thursday, October 18, 2012


Workout of the Day

Before Class or In Warm up:
2 x 30 Hollow Rocks 

In 20 minutes work up to a heavy hang squat clean and jerk.  High hang for newer folks, low hang for experienced folks with good technique

7 minute AMRAP
4 muscle ups
4 Hang squat clean (185#/115# )
4 parallette HSPU (Rx: Ears even with parallette)

"Cueing the Power Position" by Andrea Maria Cecil, CrossFit Journalarticle [pdf]



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