Friday WOD 20090508

“Grace”

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of

 

WODs)Do the above with a pvc pipe or broomstick. Concentrate on the form. Please note that a Power Clean or a Squat Clean are not specified. You just want to get the bar up from the ground to overhead as fast as possible. If you would like to make this a bit more challenging use the Squat Clean.

Clean Drops…[wmv][mov]
Cleaning from the Ground, Coach Burgener …[wmv][mov]
Push Jerk Benefits …[wmv][mov]

And this is how it should look:

“Burgeners do Grace” by CrossFit by Overload - video [wmv] [mov]

All demos courtesy of www.crossfit.com

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Now for a very sweet video I found on the Paleo diet and why you should do it.  It’s really entertaining to boot and definitely worth watching.