22 June 2013 – “Dr. Brown”

DrBrown

0830/0930 CrossFit Class

Warm Up: PVC mobility, push ups, mountain climbers

Strength: Bench Press  10-3-10-2-10-1

WOD: “Dr. Brown”

50 Clusters (95/65) – Squat clean to Thruster

50 Burpees

break them up as you choose…

AWOD: same as WOD but 115/75 on cluster and bar facing burpee.

Power Lifting/Olympic Class 1030 a.m.

Warm Up: PVC Mobility, line drills

Strength:

EMOM 15 min. Snatch – progressive loading

First 5 minutes triples, second 5 minutes doubles, last 5 minutes singles

EMOM 15 min. Clean & Jerk – progressive loading

first 5 minutes triples, second 5 minutes doubles, last 5 minutes singles

Conditioning:

6 minute AMRAP

10 push ups

10 jumping lunges

6-22-2013a

6-22-2013b