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)

 

 

 

 

 

 

http://www.youtube.com/watch?v=yFSBGIPMa9A

 

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