6/7/13 – Friday

Written by Joey Tudela. Posted in Fitness

DON’T FORGET TIFFANY LIN’S ‘SEE YOU LATER’ PARTY TOMORROW, SATURDAY (JUNE 8, 2013) AT SANDY BEACH HOMES BEACH AT 9 AM. IT’S POTLUCK STYLE SO BRING A DISH AND SOME KIND OF DRINK. AND COME PARTY!!!!

Nicole Tainatongo (Crossfit 671- Guam) & Candace Howe. 2013 Asia Regionals.

WOD

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps

Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Take 15-20 minutes to build to a heavy snatch.

B.
Take 15-20 minutes to build to a heavy Clean & Jerk

C.
Three sets of:
Front Squat x 2 reps
Rest as needed

Tags: , , , , , , , , , , , , , , , ,

Trackback from your site.

Leave a comment

*