Hudson Valley Crossfit

HAPPY BIRTHDAY KATRINA!!  We'll have to come up with a special workout for you tonight.  But until then, this one will have to do.

5 rounds

40 double unders

30 box jumps @ 24/20"

20 kb swing @ 24/16kg

snatch work

WOD

5 rounds

farmers walk to barn and back

6 clean and jerk

12 box jump

front squat 5x5 @ relatively light loads. 

focus on form and speed out of the bottom

wod

3 rounds

40 squats

10 pullups

10 power cleans

all movements should be done unbroken.  again, focus on form, range of motion, mental toughness. 

can you please watch these guys. this is some of the most impressive lifting you will see.  these guys weigh 151 pounds and under.  That's my size!!  they're not big and bulky.  they are lean, and strong, and a fast, and flexible, and coordinated.  I want you to watch this video.  study it.  see the hip extension.  watch how they don't pull with their arms . 

they start with..everyone together now.... "shoulders back, chest up, back arched and vertical".  they lift with their chest, which makes the movement more quad dominant and makes the transfer down more natural. 

watch the guy at the 32 second point.  he deadlifts the bar with high hips as opposed to getting a vertical torso.  and he FAILS!! haha

the Chinese guy at 1:10.  WATCH HIM. STUDY HIM.  He is flawless.  he is so fast. and he has great hair.... i'm sorry.

Don't watch the grease-ball with the blue singlet.  he may be world-class but.. I don't like his technique at all.

anyway.  watch and learn my friends

pre-wod

Overhead Squats

WOD

5 rounds

400m run

20 hang power snatch

20 situps

jared- 18:53 @75#

lynn- 23:05 @45#

amie- 23:05 @30#

sarah- 23:53 @45#

press, 75%x3x2;  80%x3x2;  85%x3

10 rounds

1minute row

1minute rest

goal is 3000m

deadlift

75%x3, 80%x3, 85%x3

3 sets, unbroken

35 wall ball

3 minutes rest between sets

then

3 sets, unbroken

30 situps

2 minutes rest between sets

then

50 box jumps (30/24)

back squat 5x5 - add 5#'s from last week

for time

20 thrusters

20 SDHP

20 Push Jerk

20 OHS

20 Front Squat

each minute starts with 4 burpees

well.. we had our two fighters (along with ken and jj) do FGB last night, as did todays morning class. so I guess the rest of us will do it tonight

3 rounds

1 minute row

1 minute wall ball

1 minute SDHP

1 minute push press

1 minute box jump

1 minute rest

Ken and JJ, don't worry. We'll have something for you also.  come on over

Power Cleans

3x3

5x1

WOD

50 walking lunges
10 burpees
10 K2E
40 walking lunges
10 burpees
10 K2E
30 walking lunges
10 burpees
10 K2E
20 walking lunges
10 burpees
10 K2E
10 walking lunges
10 burpees
10 K2E