Wednesday, December 12, 2012

12/12/2012 Competition


Competition is a by-product of productive work, not its goal.  A creative man is motivated by the desire to achieve, not by the desire to beat others. -Ayn Rand


Dione Oliver and her partner, Amanda, performing "Kelly" at the CrossFit Anacapa Box Jump


WARM-UP
5 Minutes Rope Work
D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW
Clean and Jerk

WOD

OPTION A - MAIN SITE

5 Minutes Double-Unders
15 Clean and Jerks (1/2 Body Weight)
Max Effort Deadlift (Body Weight)
15 Clean and Jerks (1/2 Body Weight)
Max Effort Squat (Body Weight)
15 Clean and Jerks (1/2 Body Weight)

OPTION B - SCALED


5 Minutes Double-Unders or Single-Unders
10 Clean and Jerks (1/4 Body Weight)
Max Effort Deadlift (1/2 Body Weight)
10 Clean and Jerks (1/4 Body Weight)
Max Effort Squat (1/2 Body Weight)
10 Clean and Jerks (1/4 Body Weight)

OPTION C - ON-RAMP


3 Minutes Singles-Unders
5 Clean and Jerks (Light Weight)
Max Effort Deadlift (Light Weight)
5 Clean and Jerks (Light Weight)
Max Effort Squat (Light Weight)
5 Clean and Jerks (Light Weight)


COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra / Up Dog
Downward Dog
Pigeon Stretch --> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch





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