A. 200 meter sprints
95% intensity
3 min rest
5 sets
B. 2 position power clean: mid-thigh and floor @ 65% x 3 sets; rest 3 min.
C. Back Squats
80% 1RM
5 sets of 3 reps followed immediately by 3 box jumps; rest 3 min.
http://www.cathletics.com/exercises/exercise.php?exerciseID=162
In this video Greg does the power clean from the floor and then the mid-thigh. Reverse the order and do the mid-thigh and then the floor.
Hello !
ReplyDeleteThis post is not related to the workout for Wednesday.
Just wanted to say a big thanks to Darci and Charity for providing a place to compete in the CrossFit sectionals competition.
It was a really awesome experience and I witnessed some quick progress from people who were pretty determined to conquer some new skills so they could get a few extra points while competing. Their determination was pretty inspiring. There was alot of "firsts" - whether it be getting a double under or stringing along multiple doubles unders - ring dips and PR's for some of the lifts !
Great job everyone and it was fun to compete with all of you.
Once again, A super big thanks for Darci and Charity's work that was involved in giving us the opportunity to compete.
- Mieka
I second that. I had a great time, got to know some of the other athletes better, and Darci and Charity had a very welcoming an supportive environment to compete in! I will definitly do it again!
ReplyDelete-sandi
I third! It was a great experience and so much fun!! It was great to ssee everyone give it their all and break PRs like crazy! Thanks everyone and especially Darci and Charity. Look out next year haha
ReplyDeleteThanks from Brendaleo as well..i enjoyed myself unil i got booted off "the team"....just kidding--i guess you can't be content in lifting 75 lbs in all the olympic lifts and then on game day expect to double that. In any event it was fun and after my exit i continued to enjoy watching the other athletes push themselves through the tough workouts. It was an eye opener to see that a 78 year old australian women made the finals. This proofs that age should not be a deterient and therefore can't use as an excuse anymore.
ReplyDeleteThanks Darci and Charity.
CONGRATULATIONS TO OUR FEARLESS LEADER ON YOUR HUGE ACCOMPLISHMENT..WAY TO PUSH YOURSELF..WE ARE SO PROUND OF YOU..ALL YOUR HARD WORK PAID OFF. GOOD LUCK IN VANCOUVER...In our eyes you are the fairest I mean fittest of them all..go kick some butt!!!!!
Thanks for all of your kind words!
ReplyDeleteIt was fabulous and exhilerating to watch all of you take your fitness to a higher lever. I can't believe the progress you made in such a short period of time. So many 'firsts' that were a result of the competition.