April 13, 2009

Monday 09/04/13

"Small opportunities are often the beginning of great enterprises."
- Demosthenes (384 BC - 322 BC and most likely a CrossFitter)

Mechanics
- The Squat Clean
- The Push Press and Jerk

WOD
'Gwen'

15-12-9 reps of:
Clean and Jerk

Note: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

"Isabel" by Josh Everett - video (wmv) (mov)

This WOD entails 30 snatches for time.  SharkFit will be introducing this movement very soon so it may be beneficial to watch this video and notice how Josh performs the Snatch.

Post loads and thoughts to comments.

- www.games2009.crossfit.com
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2 comments:

  1. AnonymousApril 13, 2009 at 10:55 AM

    Everett is my idol

    "if you need music to get motivated...maybe you should try something else"

    ReplyDelete
  2. Tyler SlipacoffApril 13, 2009 at 4:57 PM

    Tm - Rx'd - 75#

    Tv - Rx'd - 75#

    Kv - 45# with Shoulder Press instead of Push Press or Jerk at the top.

    ReplyDelete

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