Wednesday 2.25.15

Strength: Clean Pulls 3-3-3-3-3

WOD: 3 rounds for time:
- 400m Run
- 30 Warrior Sit Ups
- 20 Box Jumps
- 10 Ring Rows

Friday 5.30.14

Good Luck Jenna.
Anyone can follow along with her progress at the CrossFit Games website.

Strength: Deadlift 3-3-3-1-1-1

WOD: EMOM in 12:00:
- 5 Clean Pulls (approx. 50-55% today's 1rm Deadlift)
- max. Ring Dips*

*If you cannot complete Ring Dips without the use of a band yet, then use Box or Bar Dips instead.

Post weights and reps to comments.

Friday 2.03.12

Greg Everett of Catalyst Athletcics demonstrating Clean Pulls

Strength:  Clean Pulls - 5x3 @ starting at 100% 1rm Clean

Conditioning:  Reps of 10-9-8-7-6-5-4-3-2-1:
- Kettlebell Swings (heaviest possible)
- Chin Ups (hardest variation)

Post weights and times to comment

Thursday 6.16.11

FPD SWAT Team training at The Compound

SWOD: Shoulder Press 2-2-2-2-2-2

Metcon: Complete four rounds of 1 minute at each station for max reps: 
-Push Press - 115/ 70 lbs
-Box Jump – 20/18 “
-Clean Pull - 115/ 70 lbs
-10 yard Bear Crawl
Rest 1 minute between rounds.

Post weights and total reps to comments. cc

Monday 2.21.11

It's Monday Time to GET AFTER IT!

Warm Up: 10min

- 10 Deadlifts (light weight)
- 10 Clean Pulls (light weight)
- 10 Push Jerk (light weight)

SWOD: Clean & Jerk 3-3-3-3-3

Metcon: AMRAP 10min
- 5 Handstand Push Ups
- 10 Floor Wipers (135/95)
- 5 Overhead Squats

Use this warm up to you advantage. Use light weight and execute each technique with precise form. Make sure you you have a tight core, you're back on your heels, and you are pulling your knees out. For the clean pull, you want to make sure that up are shrugging, pushing your hips forward and getting up on your toes. Making sure that your hips are coming forward of your shoulders. If they are not then you are not going to get the most power you can from your body.
 

For the metcon, the handstand push ups you will have to do a wall climb to get into position facing the wall. Once in position, make sure that your elbows are pointed toward the wall; not out toward the side. Also, you want to keep a hollow body position - trying to keep your hips above your shoulders as you're looking at the ground.