Monday Get It

July 6, 2020

Team!

 

We've got another great start to the week ... with a couple of movements we haven't done too much of in recent times.  

 

The db hang clean and jerk first appeared in the crossfit open a few years back and is a pretty fun movement that is a nice variation on the barbell option.  Since it is a one handed exercise, you have to have more control over the weight as it goes up and over.  

 

We're also going to take on some burpee pullups, which is a fun combo movement that puts the body through a pretty huge range of motion... just ask Greg Amundson who was famous for "enjoying" the workout GI Jane (100 burpee pullups for time):

 

 

 

So come on in, get some back squats and some fast paced intervals to start off your week!

 

See you soon

 

Cam

 

TRAINING MONDAY TUESDAY

 

WARM UP - 5 min amrap

 

10 russian kbs

15 plank with kb tap

1 turkish get up

 

 

SKILL:  PAUSE BACK SQUAT

 

6 X 3 with a full 1 second pause in the bottom of the squat!  Start moderate and build a small amount.

 

 

WOD:

 

5 rounds, each round for time, of:

 

16 Alternating Pistols

24 Single Dumbbell Hang Clean & Jerks (30-35/40-50) 

8/6 Burpee Pull-ups

 

Rest 2 mins between each round.

 

Sub KBS for db hang clean and jerks if not enough DB's.  Scale pistols to a box and sub 8/6 regular burpees for burpee pull ups if needed.

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