Monday 07.09.12

Slam balls with full gear sounds like fun.

The CrossFit Games Finals are coming!! Tickets for The Home Depot Center in Los Angeles are sold out and the arena is at capacity for July 13-15. Live coverage of the Games will be available online on ESPN3.  It's incredible to see how far the CF Games have come since the 1st Games in 2007.

Today we're working on our push jerk. As with most things in CrossFit, this movement comes down to a tight core. Start position is with the bar in the front rack position, core engaged, butt squeezed together, and quads engaged. Finish position is with the bar overhead, biceps covering ears, shoulders pushed to ear, with the legs in a quarter squat.

WOD

Warm Up:

3 Rounds

25 m weighted walking lunges (35/25)

5 shoulder pass-throughs with PVC

elevated pigeon pose

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Strength:

1 RM push jerk

5 Rounds

3 push jerk (increas weight each round)

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10-->1

squat cleans (135/95)

box jumps

burpees