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Friday 140404

3
Apr

Friday 140404

Wanted to share this inspirational video of Kendra Cane.  She is a CrossFitter who was born with one arm and with some creativity and determination she still finds a way to perform most of the movements that CrossFit WODs entail on a daily basis.  I also want to highlight our very own Surge Family member Dave Price for the same reason.  Dave you inspire us all each and everyday, thank you for all your hard work and dedication.
Essentials

Strength/Skill:
Warm up:

2 Sets

  • High Hang Muscle Snatch x 3
  • Hang Power Clean (Mid Thigh) x 3
  • Hang Power Clean (Just below knee) x 3
  • Front Squat x 3
  • Hang Squat Clean x 3

2 Sets:

  • Shoulder Press x 3
  • Push Press x 3
  • Push Jerk x 3
  • Split Jerk x 3

Skill:

WOD:
The Big Clean Complex (Courtesy of CrossFit New England)
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

One set consists of all 12 reps.

*Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. High Hang – Start with the bar at “the pockets.” Hang – Start with the bar just above the knee. Squat Clean – Start with the bar on the ground.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets

  • High Hang Muscle Snatch x 3
  • Hang Power Clean (Mid Thigh) x 3
  • Hang Power Clean (Just below knee) x 3
  • Front Squat x 3
  • Hang Squat Clean x 3

2 Sets:

  • Shoulder Press x 3
  • Push Press x 3
  • Push Jerk x 3
  • Split Jerk x 3

Strength:

Skill:

WOD:
The Big Clean Complex (Courtesy of CrossFit New England)
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

One set consists of all 12 reps.

*Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. High Hang – Start with the bar at “the pockets.” Hang – Start with the bar just above the knee. Squat Clean – Start with the bar on the ground.

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

  • Take 12 Minutes Build to today’s “heavy” Jerk (Push or Split)

Skill:

WOD:
AMRAP in 15 Minutes:

  • 10 Toe to Bar
  • 15 Shoulder to Overhead 115/75
  • 20 Box Jump Over
Additional:
  • Mobility

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