Crossfit Fife: Barbell complex - W.O.D

Saturday 6 September 2008

Barbell complex - W.O.D - 6/9/08

Ballistic warmup

sports specific warmup

15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerk

all with 135lb

x 5

1 comment:

mcgavin said...: what a way to start a saturday morning - sets you up for the rest of the weekend though. starting to see big improvements in strength and fitness from everyone that has been going regularly.; 9 September 2008 at 02:47

Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

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