Workout of the Day, 3.16.13

INTRO to OLY, with Jim, at 9am and 12pm (12pm is coached with Erin).

HYBRID/ADVANCED OLY with Jim, 10-12pm, and 2-4pm.

SQUATTING ONLY, with Chris and Record, at 10am and 11am.

CONDITIONING ONLY, with Chris and Record, at 12pm.

OPEN WOD COMPLETION, with Erin, from 1-3pm.

Tips on Workout 13.2 from Outlaw CrossFit.

Tabata Times – Coaching Tips for 13.2

Top: Ben after judging Khanh. Bottom: Khanh after judging Ben. I LOVE these two.
BenandKhanh

CONDITIONING ONLY:

MOVEMENT PREP:Β Barbell and Lax Ball to Feet, 6 minutes. Β Gastroc/Soleus Stretch, 1 minute for each position. Band Overhead Stretch, 30 seconds per side. Β Band Pec Stretch, 30 seconds per side. Band Around the Shoulder, Hand behind the Back, 30 seconds per side. Band Rack Stretch, 30 seconds per side. 3 rounds of: 3 Yoga Push-ups, 3 Squat to Stands, 3 Jump Squats.

CONDITIONING:Β 

Break up into groups of 3 and complete:

AMRAP in 18 minutes of:

Row 500m

Thrusters (95/65)

Rest

Your score is your number of thrusters.

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