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Power Punch

20
Oct

Power Punch

Amazing “Grace”, Barbells for Boobs Fundraiser, coming THIS SATURDAY.  Register here

WOD for Thursday 102110 — – Click Here For Today’s Schedule 
Rack Jerk

12×1
Front Squat
3 sets of 3 reps
–Rest–
3 Rounds For Time:
15 Hang Power Clean (135/95)
Burpees

Post Jerk and Squat Loads and Metcon Time to Comments
For the strength segment, you will do 12 single rep Jerk attempts from a rack.  These should be Split Jerks.  Progressively add weight up to a comfortable “working” weight.  You should not be missing more than 3 or 4 attempts.  Then do 3 sets of 3 Front Squats as heavy as possible.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.

For the Metcon, scale the HPC load to ensure proper movement execution.  

ENDURANCE WOD tonight at 6pm!
Run or Row

8 Rounds
2min all out effort
1min rest
Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance.   Foul = 3min Isometric bottom of squat hold.

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
CrossFit Rowing Foundations Certification – Saturday, January 15

Having issues with racking the bar correctly?
[youtube]http://www.youtube.com/watch?v=SmvFXvLFXsk&feature=player_embedded[/youtube]

Halloween Party on Saturday!
Be there!  Details
here

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