WORKOUT OF THE DAY!

VOD

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.”- Romans 6:23

Paul will not be in today after 8:00 a.m.  GYM is closed after 11 AM

Paul Will be back at 5:30 PM

Crossfit Warm-Up

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

The ball clean allows us to manage an impossible feat. That is teach the newcomer how to  perform the Olympic lifts within 20min. It’s a wonderful replacement that retains all benefits of working under the bar while removing its disadvantages:“The clean and jerk and the snatch, the Olympic lifts, present the toughest learning challenge in all of weight training. Absent these lifts, there are no complex movements found in the weight room. By contrast, the average collegiate gymnast has learned hundreds of movements at least as complex, difficult, and nuanced as the clean or snatch. In large part because most weight training is exceedingly simple, learning the Olympic lifts is for too many athletes a shock of frustration and incompetence.”
                                                                   -Greg Glassman (CrossFit Journal #25 [Sep.2004]) 

Olympic WOD

Monday March 24 2008

• Front squat – 80% x 2 x 5
• Clean deadlift – 105% (of clean) x 2 x 2
  
• Push press – 5 x 3
• Pull-ups – 3 x max
• Sandbag shoulder TGU sit-ups – 30% BW x 6 x 3