Friday 9/7/12

Buy In:

CrossFit Olympic Lifting Coach Burgener stopping by to say hi!

50% of 1 Rep Max10 Sets

3 Reps

30 Seconds of rest between efforts

WOD:

5 Rounds For time:

9 Thrusters 95/65

9 Ring Dips

9 Toes 2 Bar

Cash-Out:

Stretch

For today’s buy in we are going to practice the split jerk.  Choose a load that is light enough to move quickly under the bar for 3 reps. Rest 30 seconds between efforts.

For the workout we are going to perform 5 rounds of the triplet of thrusters, ring dips and toes 2 bar. This workout is designed to move quickly through each movement. Even when you are tired, the low rep scheme will ensure you don’t spend too much time on any one exercise before moving to the next.

For the cash-out we stretch.