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12.12.21 Mayan april fools day

20
Dec

12.12.21 Mayan april fools day

Box Christmas party 12/21/12 at Mikes in Berea at 8pm

Coaches Rant:

Dedication or committed you decide and I will just rant about it. I was going to write the “basic” holiday good will toward man and what not. But that’s boring and not as interesting as this little gem.  (Don’t get me wrong tis the season to hug thy brother but that should be everyday not just around Christmas.) Here is the post:

“I think Angela deserves some sort of “ultimate dedication award after tonight”… So as you know, we switched all the car seats to Angela’s car, so we could both make it Crossfit tonight. We took turns watching 4 kids and carted them back and forth to the box, just to get one more workout in. Then, what would happen after Angela completes the lovely WOD today??? She is driving home with 4 kids and gets in a car accident (not her fault and everyone okay thank goodness)! The kids were crying and screaming!!! Now that is dedication.”

F#*Kin A!

Both women decided to take their training serious. Have you?

Lifting Points:

with the Jerk behind the neck + jerk you will jerk BHN and the regain bar in front for a rack jerk. Work on engaging an explosive dip drive by trying to “screw” your feet into the ground while pushing the hips back.  You should feel tension in  quads, hamstrings and glutes. fully extend your hips on your drive and try to punch the celling with the bar. Never hesitate on your finish position, it needs to be quick and solid.

RX
Jerk behind the neck + jerk – heavy 1+1, 95% x 1+1, 90% x 1+1
Back Squat – 90% (of Tues FS) x 5 x 3

RX+
Jerk behind the neck + jerk – heavy 1+1, 95% x 1+1, 90% x 1+1
Mid-hang Power Clean – heavy 5, 95% x 5, 90% x 5
Snatch Balance – heavy 3, 95% x 3, 90% x 3
Back Squat – 90% (of Tues FS) x 5 x 3

WOD: 
3rft
15 pull ups
5 squat snatch 115/68
15 chins
5 squat cleans

HSPU/Npush: day 39.