MONDAY. JULY 9. 2012

***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

CF VETERAN "DUTCH" - CLICK HERE - GOOD EVERYDAY DYNAMIC WARMUP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

POWER CLEAN
BENCH

3) W.O.D
(A) POWER CLEAN 3-3-3-3-3
REST ~3MIN.
(B) BENCH PRESS 1-1-1-1-1
*POST LOADS ACCOMPLISHED TO COMMENTS, AS WELL AS ANY MISSES.

**STOP EATING SHIT FOOD - THESE ARE THE FACTS - BACKED BY REAL SCIENCE**

**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**

 

WHITEBOARD

**RAMP WOD**

(A) POWER CLEAN 5-5-5-3-3-3

~REST 3MIN.

(B) 2MIN MAX MED BALL SQUAT CLEAN #20

*POST LOADS ACCOMPLISHED FOR (A) AND ANY MISSES, ALSO POST TOTAL NUMBER OF REPS COMPETED FOR (B).