Thursday, October 24, 2013

25 OCT 2013 - Squat Clean & Jerk & "Randy"

Strength:
squat clean & jerk
2-2-2-2-2-2-2 (not touch and go, heavy, efficient weight)
 

 

 
 
 
 
 
Watch Lu Xiaojun (China) Clean and Jerk at the 2012 Olympics in England - Oh yeah, and he weights 170 lbs!  Oh yeah, and that is 451# he is throwing up over his head! Amazing!

http://www.youtube.com/watch?v=VzDdktDWExQ
 
-then-
"Randy"
75 reps of  75# snatch (Power, Squat, Split however)
 
"Randy" is a CrossFit Hero WOD named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children. Randy first appeared on the CrossFit website 13 February 2008.
 
 
Warm-up
400 m run / 500 m row
Burgner Warm-up (PVC)
15 Front Squats with 45# bar
15 Push or Split Jerks with #15, #30, #45 bar
 

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