Shadows

Shadows

Jeff pumping out reps on deadlift

WOD 5-14-12

“2 for 1” Wall Ball Shots 2-4-6-4-2

“Hanging Elizabeth”

For Time: 21-15-9

  • Hang Squat Cleans (135/85)
  • Ring Dips

“Elizabeth” is the same rep scheme and weight; the cleans are done from the ground. For today’s WOD you will do all cleans from the hang position. This is to reiterate and drive home all the work we did last week on the “pull” and the “drop” that are the two major parts of olympic lifting (clean, snatch, jerk). Don’t go too heavy; form should be the number one focus in this WOD, not time.

Don’t forget about our upcoming “CrossFit For Hope” fundraiser and competition on June 9th. You can register your name by clicking on the link (picture of a wagon) and signing up. Anyone can donate to your name once you have registered, and they can start donating now! In a combined effort with CrossFit gyms and members around the nation, we hope to raise 1.7 million dollars towards the St. Jude Children’s Research Hospital. For more info, please contact Clayton or Sean.

 

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