2/27/10….SATURDAY
W.O.D.
AMRAP 20 minutes:
10 Kb clean-n- jerk (5 ea arm) 53/35
7 Burpees
1 Sprint to street and back (Radio St.) /if it rains we will do dumbell lunges for 2 gym lengths 55/35
////////////TRIPLE EXTENSION///////////////
You have probably heard me mention the triple extension in regards to olympic lifting. Triple extension involves three major joints, hip,knee, and ankle. These three joints when moved from flexed to extended position create the explosiveness needed to perform most power movements in sport. This movement is not limited to olympic lifting, think of a jump shot in basketball or shooting a take down in wrestling or even ripping on a surfboard. Explosively achieving triple extension will make a massive difference in the amount of weight that you can lift in crossfit and will carry over in any sport that you do in life. – Tony
Annie demonstrating undeniable triple extension. Ankles, knees and hips all open.
26# KB Snatch
completed 5 rounds,,,just needed lunges to get my 6
Snatch?
ooops, my bad, clean n jerks!!!!!
Good Sh@$!!!!!
10 KB C&J (18#)
7 Burpees
20# DB Walking Lunges Gym Length back and forth
8 rounds
Will bring up the weight on the DB and KB next time!
Substitutied hanger 18 rock climbing… It was a blast!