"Cleand and Jerk Variation"(7.19.2010)

I. Pose and Running Class Session II:
We will be meeting for our second session for the Pose Running and Endurance Class on Sunday, July 18th, 2010. We will be meeting at 10:00 am, and will last to about 11:30 am. We will do some more Pose Running Drills with some informative discussion and then take some more video. Also, we will finish the day with an interval workout to end the class. So bring some water, your running shoes, and some fresh legs.

II. CrossFit Games 2010!!
Check out the 2010 CrossFit Games to see the fittest athletes in the world compete for the title of “Fittest Man and Woman on the Planet.” The events have already been insane and the athletes are putting up some incredible numbers. The great thing about the CrossFit Games is we might not be partaking in them, but we all know what it feels like to go through a similar workout that all these men and women are going through during the weekend. CrossFit is truly parallel to all ages and represents a whole population.

III. Dynamic Mobility Warm-Up:
90 Degree Quad Stretch
Jumping Jacks
PVC Pass Thrus
Spiderman Lunge
Power Skips
Shoulder Mobility

IV. Strength WOD(Total Body)
Power Jerk Behind the Neck(3 sets of 3, 2 sets of 2)

*This is a Push Jerk that is performed behind the neck. It is the first step to learning a proper Push Jerk in the front rack position. The Power Jerk Behind the Neck allows you to feel where the placement of the bar overhead should be in the finish position of the Push Jerk or Split Jerk. Remember, to push your head through that imaginary pane of glass in front of your face*

V. Metabolic Conditioning Workout of the Day(“Clean and Jerk Variation”)
AMRAP 4 Rounds for Max Reps:
40 seconds on/20 seconds off of:
Hang Power Cleans @95/65
Abmat Sit-Ups(Unanchored)
Push Jerk(Front Rack Position) @95/65
Post Max Reps for AMRAP to Comments.