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Tuesday March 17, 2015- Happy St. Patty’s Day!

 Repost Kevin Ogar (Ogar Strong)

“After 12 1/2 minutes of trying I’ve never been so happy to get one single rep in my entire life!! This single Muscle up Allows me, for the first time since the CrossFit Open started, to post a score on the CrossFit Games site. Thanks Dave Castro for putting MUs first so I could get a score!”

 

CROSSFIT CLASSES: 

Performance

A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):

Jerk x 1 rep

Build to today’s heavy single.

 

B. Three sets for max reps of:

60 seconds of Ground to Overhead (155/105 lbs)

60 seconds of Box Jumps (24/20″)

60 seconds of Rest

 

Fitness

A. Every minute, for 18 minutes:

Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)

Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011

Minute 3 – Seated Strict Press x 8 reps @ 2011

 

B. Three sets for max reps of:

60 seconds of Kettlebell Swings

60 seconds of Goblet Squats

60 seconds of Rest

 

BOOTCAMP RX CLASS: 

WOD – AMRAP 35
500m Run (out back to 711)
40′ Bear Crawl
20 Jumping Squats
10 DB Push Press (30/20)
5 Pullups (sub = banded)
5 Burpees

MyZone: Endurance/ Pace = Yellow

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