5/3 Monday

AJ breaking the plane. AJ has made vast and fast improvements in the 

couple of months he's been training at CrossFit Lynchburg. 

So glad it's over. 

Warm-Up:

3 rounds

10 Lunges w/ twist

15 OH Squats w/PVC - 3 sec pause at bottom

10 scorpion push-ups

then:

*2-4 warm-up sets of Power Cleans*

WOD:
Power Clean 

3x5 @ 83% 

Rest/Recover 5-10 minutes then:

METCON:
3 Rounds for time

10 Front Squats @ 95#/65#

6 Ring Dips (scale down to bar if needed)

200m Carry - R1:Farmer Carry 

                   R2:OverHead Carry

                   R3:Suitcase Carry (switch arms at 100m)

**you must clean the weight to the rack position for the front squats. 

**try to increase the weight for each carry. ex: R1:35# in each hand, R2:45# overhead, R3:55# in one arm. 

make sense? 

also, if you don't know your max for a power clean, use your warm up to work up to a weight that is heavy for 5 reps and use that weight for your work sets. 

CoolDown: 

4x

Downward facing Dog into Cobra 

Samson Stretch (hip flexors)

Hamstring Wall Stretch 

**hold each for 30 seconds for each leg** 

post loads and times to comments. 

Comments

[sprague]

good day. humid as all hell in NJ right now so ill be sweating all day in some part to this wod

3x5 power cleans @ 170#
felt good.

metcon 9:37, not sure if thats good but i felt good. i used the sugested 35, 45, 55. overhead carry was tough.
im tired and sweating. good day

[Steve]

Scorpion push-ups killed me...

135# on the powercleans

11:17 on the metcon using 53#, 45#, and 70# for the carries

[Lentine]

still at work so no WOD yet, but check thi out ... next phase of training?
http://www.youtube.com/watch?v=cNvJy0zoXOY&feature=player_embedded