Wednesday, Jan. 2, 2013
Clean and Jerk PR from Russ Kapuniai on Vimeo.
WHAT 2012 PRS ARE YOU PROUD OF?
Before setting this year’s goals, look back at last year. What personal records are you most stoked about? Any goats you conquered for good? Post memorable moments to comments. And remember — no PR is too small. Anything you did that you haven’t done before is worth noting. Above is Russ’ latest Olympic weightlifting personal record. His discipline is proof that practice makes PRs.
010213 WOD
A. Buy in
For time:
200 double-unders
EMOM 3 toes-to-bar
B. Strength
A1. Supine rows 3 x 10
A2. HR push-ups 3 x 10
C. Metcon
“Elizabeth” *
For time:
21-15-9
Power cleans (135/95)
Ring dips
* Traditionally Elizabeth is done with full cleans; today we will use the CF Games version of the benchmark WOD, which includes power cleans.
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PROGRAMMING NOTE: We will begin a percentage-based strength program next week. This week will serve as a deload of sorts, as we transition from our Olympic weightlifting cycle in December to a longer, three-month strength series starting this month. Please be diligent about recording all of your lifts, as you will need to refer to your journal each week.