P. Shoulder and Hip Mobility, then Crossover Symmetry Activation Protocol and Jerk drills with the 5:30 Olympic Lifting Class. Aa. Power Jerk Doubles with 3 sec pause in catch position: 45, 95, 115, 135, 155, 175, 195 Ab. Tall Squat Jerk Doubles (first rep from rack position, 2nd from forehead): 45, 45, 65, 85, 85, 105, 125, 145f, 125 Ac. Power Jerk into OHS: 45, 45, 65, 65, 85, 85, 105, 135, 155, 175, 195 Ad. Front Rack Sotts Press Doubles: 45, 45, 65, 65, 85, 105, 125f Ae. Squat Jerk: 85, 105, 125, 145, 165f B. Every Minute, On-the-Minute for 10 mins: 6 Kettlebell Arnold Press (26# ea) and 12 unbroken Toes-to-Bar. I focused on keeping my rib cage closed during the Arnold Presses. TTBs felt good and tight. C. WOD: Death by-Burpees and Chest-to-Bar Pullups. 2 Burpees in the 1st min, 2 CTB in the 2nd, 4 Burpees in the 3rd, 4 CTB in the 4th...etc. Score: 7 full rounds +12 CTB in the round of 16. Most CTBs were butterfly. D. 20 min of Z1 on the SkiErg. E1. Inverted Toe-Touches: 8x10. yay Gravity Boots! E2. Crossover Symmetry Iron Scap Protocol #CRCF, #CharlesRiverCrossFit, #SavageStrength, #GravityBoots, #ScapJacked
Posted on: Thu, 25 Sep 2014 00:41:29 +0000
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