Sunday, October 28, 2012

Monday 121029 Split Jerks and Tabata

A father writes, "Matthias is crushing it on the soccer field.  Only kid who can run the whole game.  CrossFit has been incredible for his stamina.  And after the game he did a 7 minute burpee workout.  He wanted to beat his PR of 90, but 'only' did 85."
And yes, we all know Curt is the (proud) father.
*Progenex order is going to be placed Monday at noon.  Email your order in to us before that.  We only order once every 2 months and so if you are anywhere NEAR running out... order now or it is likely you will hvae to wait until 2013.  Remember- you save 25% plus shipping with us!*

Monday WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm (7pm OnRamp)
Split Jerk, 5 rep sets
Limit of 20 minutes to work up to a heavy set of 5
20 seconds ON, 10 seconds OFF, for 5 consecutive sets for max reps of each of the following movements:
Handstand pushups
Double unders
Ring dips
Track only the total number of reps for each movement.  Finish all squats before moving on to HSPU...
Post heaviest 5 rep split jerk and total number of reps for each movement to journals/chalkboards.

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