12/6/2012

12/6

CrossFit 540:  5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations at 5.30 PM north

For those struggling with the OH squat today, notice the outside heal raising up.  This goes hand in hand with the knees tracking inward (closer together) which in turn tends to cause the athlete to lean further forward or even lose the desired lumbar curve... which puts too much demand on the shoulders.

Warmup All

Step by step Power Cleans

Follow the trainer

Min of 20 reps

WOD 1

EMOM 10 min

5 Power Cleans

5 Burpees

A) 155/105

B)125/85

C)95/65

AAB)185/120

*try to duplicate movements in Warmup

WOD 2

Tabata

Alt the following

Pullups

Situps

SDHP 75/55

Grasshoppers