Monday, September 20, 2010

4x400M / 50 SQUATS

focus
power position
(aka bottom of high hang or 'dip')
-clean grip

skill
using a clean grip on an empty bar from the power position:
-jump shrug
-jump high pull
-address the front rack
-power clean
FOCUS ON TIMING!
perform above 3x5

work
4RFT
400m run
50 air squats

post time to comments

14 comments:

  1. Anonymous20 September, 2010 07:27

    ryan w.193(yes)bw.rx.16:00

    thanks again cfjax for waking up early to offer the 6am wod....

    ReplyDelete
  2. Anonymous20 September, 2010 08:40

    Chrissy 141bw
    14:45 rx

    ReplyDelete
  3. Anonymous20 September, 2010 12:59

    Chris
    13:45rx

    ReplyDelete
  4. Anonymous20 September, 2010 14:06

    caleb.rx.11:01

    ReplyDelete
  5. rob in ger20 September, 2010 14:58

    jean.14:45min with 22#/10kg vest.
    reid.13:03min with 22# vest.
    rob. 13:20min with 22# vest.

    weather here: chilly with 10°C. and dry

    ReplyDelete
  6. Anonymous20 September, 2010 19:48

    Lynne
    15:14

    ReplyDelete
  7. Anonymous20 September, 2010 20:34

    Kelly P
    16:58 rx

    Aaron P
    14:45 rx

    ReplyDelete
  8. Anonymous20 September, 2010 21:11

    Karen

    14:14 rx

    ReplyDelete
  9. CrossFit JAX20 September, 2010 22:51

    did The Chief for the first time today. its not wonder i'm not a chief in the navy...

    157bw. rx. 30rnds

    ReplyDelete
  10. Bryan21 September, 2010 05:13

    205bw rx 14:23

    ReplyDelete
  11. Anonymous21 September, 2010 08:06

    Nice score on "The Chief" Russ....way too much work output to be named "The Chief" though. It should be called "The Airman"

    Andy from TakeOver

    ReplyDelete
  12. Anonymous21 September, 2010 09:14

    Lorena
    18:58

    ReplyDelete
  13. Anonymous21 September, 2010 10:08

    Travis G 11:57

    ReplyDelete
  14. CrossFit JAX21 September, 2010 22:47

    mego / bw 148 / rx 14:41

    ReplyDelete

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