A. Do 5 sets at a moderate weight of the following complex: 1 clean + 1 push jerk + 1 split jerk. Focus on technique and speed.
B. 3×5 reps of the split press (press with legs in split position) from behind the neck. Try going heavier than Dec 5.
C. For time, 5 rounds of:
10 parallette shoot-throughs (video)
25 Russian KB swings.
Shoot-throughs can be done on parallettes or boxes. We may modify the movement depending on where your push-ups are at.
**There will be a 9 am class tomorrow (Tuesday Dec 31) as well as the noon class. Evening classes tomorrow are cancelled.
***We are holding a team workout at 2 pm Jan 1 2014. All members and On Rampers are welcome to attend. The movements will be accessible, so do not worry about that. Come on out and meet some new people! Please allow 1.5 hours for this event.
Good workout.
A). Used 75#. Need more practice in the split position , keeping my hips squared up.
B). Just 35# for the split press.
C). Holy smoked shoulders, batman! I felt quite silly bumbling my way through the paralette shoot throughs. 44# for the KB swings. I think I had 14+ mins .
A) Used 75# … must remember to get my chin out of the way.
B) 55# These where tough but felt good.
C) Used 53# KB for first two rounds, but I couldn’t keep it up and dropped to 44#. My attempt at the paralette shoot-throughs probably looked sillier than Colleen’s.
A. Up to 125#. Felt pretty good.
B. Used 65#, I think the same as last time.
C. Used parallettes on 12″ box, so a little higher than normal to accommodate my poor technique. Was tough anyway. 12 something. Oh, and 60# KB.
D. I see it’s deadlifts again tomorrow. How do I always miss heavy deadlifts??????
A) played at 155 and worked at dropping low fast on all three movements
B) 95# this wreight pushed my ability when trying to do the second set of 10
C) 9:43 (70#). I really missed shoot throughs, shoulders were/are smoked after that one. A great WOD to finish off 2013 at Crossfit Steinbach for me.