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

[010607]