Thursday, November 15, 2012

121115:

30 Minutes to complete:
The Big Clean Complex
6 sets of the following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
 
-then-
 
4 min. Tabata “Flying Squirrels”
NOTE: The definition of a “flying squirrel” via CrossFit Kids…”Place palms on the floor 1 or 2 inches apart, squat down and put your feet in the same square foot that your hands are in. Explosively push out into a top of the push up position but with hands and feet at angles so that the body looks like an “X” if viewed from above. Return to start position with same explosive jump.”


6 PM Skills: CLEAN & JERK

6 thoughts on “Thursday, November 15, 2012

  1. BMI Testing Today!

    For the CEC folks, this is the final dunk. After seeing the FGB improvements tonight, I can’t wait to see the re-test results.

    Testing is from 3pm to 7:30pm; $25 cash or check paid directly to the fat truck man.

    Anyone can get dunked, this isn’t restricted to the challengers 🙂

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