WOD: 7-5-12

Please be mindful that there is a special schedule today and there will be a regular schedule on Friday

Strength:  100 Wall Runs in a few sets as possible

WOD:  For max reps:

1 min AMRAP of Power Clean (155/105)
Rest 1 minute
1 min AMRAP of Hang Squat Clean (155/105)
Rest 1 minute
1 min AMRAP of Push Jerk (155/105)
Rest 3 minutes

1 min AMRAP of Power Clean (135/95)
Rest 1 minute
1 min AMRAP of Hang Squat Clean (135/95)
Rest 1 minute
1 min AMRAP of Push Jerk (135/95)
Rest 3 minutes

1 min AMRAP of Power Clean (95/65)
Rest 1 minute
1 min AMRAP of Hang Squat Clean (95/65)
Rest 1 minute
1 min AMRAP of Push Jerk (95/65)

==

Due to the yesterday being a holiday, the gym was closed, and we missed a very important workout.  In case you were not told, July is our official Overhead Squat month.  There are not a whole lot of moves that are left, the only problem is that the last few are  insanely technical and require tons of practice.  Expect to see a lot of the OHS in the coming weeks and also in August.  If you happen to not like the Overhead Squat and are actively moaning and groaning, please be aware that I enjoyed writing these workouts very much.  I knew specifically that you would not like them and I decided to ruin your day.  In case you are thinking of “skipping” those OHS days, please note that the Squat Snatch, which is the Holy Grail of CrossFit moves, has an Overhead Squat built right into it.  Skipping would be a stupid idea.  Coming would be unstupid (or is it imstupid?)

Today’s workout  can be hard, but you have read that sentence before.  How about:  “Today’s workout can be very easy, but only if you are going to be a wuss about it”.  In there spirit of not being a wuss, the following is a list of things not to do during this workout:

  • Be a wuss
  • Stop working with 10 seconds left…This drives the coaches insane
  • Less reps each round
  • Go too heavy and do very few reps
  • Get sloppy in your form
  • Don’t not be a wuss

It’s actually distupid,

CG

Happy independence day to Venezuela!

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