CrossFit FrontierCrossFit Frontier 2013-03-07 22:34:14
Tomorrow we will host the CrossFit Open WOD 13.1 from 9-10:30. Standards meeting for judges and athletes is at 9-9:15. Scaled/ Masters will start promptly at 9:15, Rx to follow. Let’s do what we do best, SNATCHES & BURPEES!!!
Barbell Work
Spend 12 minutes working on the following set:
6-6-6-6-6-6
Split Jerk
*This should be light weight, focusing on establishing clean and efficient muscle memory. Every set should be the same weight, besides maybe the first two.
WOD
7 Rounds of:
5 HEAVY Kettlebell Swings
75 Double Unders
Rest 1 Minute between rounds
*Each round is a max effort!
*Compare to 10/4/12
Basics
4 Rounds for time of:
15 Split Jumps
100 Single Unders
15 Push-Ups
*Compare to 10/4/12
Written by:
Just Paleo