Monday, 5 December, 2011

Warm-up: 2 Rounds Wall to wall: Walking Samson Stretch Bear Crawl Then: 2 Rounds P1: 1 Minute Row P2: 1 Minute Burpee broad jump Workout: “The Bear Complex” 5 Rounds, rest as needed between rounds of: 7 rounds of the following 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Post loads to comments. Powerlifting: A1: Front Squat 4 x 3-4 @30x0; Rest 2:00 A2: Weighted Pull up 4 x 4-5 @30x0; Rest 2:00 B: Squat Clean Thruster 5 x 5; Rest 3:00 C1: Reverse Hypers 3 x 10-12; Rest 30 seconds C2: Glute Ham Raises 3 x 10-15; Rest 30 seconds "The Joy of Coaching: CrossFit Atlanta's Story" with Dan MacDougald,CrossFit Journal preview video [wmv] [mov] "Facing Your Fears" at the WOD-SUP Queens Event by Again Faster Equipment - video [wmv] [mov]