CrossFit Nittany

Skill – 20 minutes to work towards a heavy 3 position Snatch
Conditioning – 3 to 5 rounds of 3 minute intervals:
row 500m followed immediately by
ME double unders in remainder of time
rest 1:1

So this Friday July 13, 2012 the Reebok CrossFit Games will get under way at the Home Depot Center in Los Angeles, CA. They will be broadcast live on ESPN3.

Skill:  15 minutes to establish a 1RM Power Clean & Push Jerk.

Conditioning:  4 rounds for time-

7 Cleans (full squat) @ 85% of above
14 Bar Facing Burpees
Run 200m

*Rest 1 minute between rounds.

Skill - 15 minutes to establish a 1 rm Behind the neck split jerk

1/1/1/1/1/1/1

*the bar should be taken from the rack in a High Bar Back Squat position with hands in a Clean grip

Conditioning -

Tabata rowing 20:10 for 4min (track total calories)

rest 2 min

2 min max rep toes to bars

rest 1 min

1 minute max rep push-ups

If you aren’t planning on doing any repeats of 12.3 CF Open WOD then this is your mission for Saturday.  Your focus is on practicing double-under proficiency at whatever level you are at with excellent mechanics… and side note, yet another day has passed and guess what??

IF YOUR GOAL IS TO CHANGE YOUR BODY COMPOSITION YOU STILL CAN’T OUT TRAIN POOR FOOD SELECTIONS!!  Wonder if that will be the same tomorrow?? (Forecast says it will so step away from the sticky….)

Skill: 20 minutes of kipping proficiency with scapular stabilization and body control

10 rounds for time:

10 Kettlebell swings

25 double unders

10 v-ups

Thank you so much to everyone who signed up to partake in the open shenanigans as  group… we’ll have a blast and everyone will get to work their asses off and see where they stand.  Today is going to be a bit of light one going into tomorrow’s CF Games Open workout and we are going to be building towards March’s programming getting people up to speed.

Strength/Skill work – 20 minutes of light Snatch work.

*focus on pulling under the bar and keeping the bar close during the “hit and catch” portion of the drills.

Metcon – (It is supposed to be close to 50 degrees out so don’t start bitching already… just bring a long sleeve shirt)

“Helen” – 3 rounds for time:

run 400m, 21 KBS (24/16), 12 pullups

Midline -3 rounds

15 V ups

20 second bridge up