CrossFit Total 2 – 03-15-2010

WOD
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

These are max efforts so make sure you warm up well for each one. Spend some time bailing safely on the clean and overhead squat if you aren’t already comfortable with that.  Every max effort on the bench should be spotted. If you are spotting be sure to be under the bar but don’t touch the bar unless they need it.  Any contact with the bar from the spotter after the liftoff and before the lifter has locked out and the lift doesn’t count.  Matt does a great job spotting Greg in this video.

Skill
Work on your kipping pull up or muscle up after your lifts.

Upcoming events

March 20 – Spring Into Action 5k. 10AM at Cottonwood park.
April 11 – Black Butte Lake Triathlon. There is a sprint and olympic distance triathlon.  Several of us are going to camp Saturday night and race on Sunday. Get a hold of me if you are interested in racing or camping.
April 17 – Fittest of the Sierra’s competition. 10AM-5PM.  $40 entry fee includes t-shirt, breakfast, lunch, and a beer.
April 25 - Stair Climb at the Silver Legacy
June 4, 5 – Reno Tahoe Odyssey. We still have a few spots open on the CrossFit Initiative team.  Gym members have first chance, but we’ll open it to friends soon if we don’t fill the team.

Warmup for the week
Run 400m
5 burpees
10 pullups
15 double unders
10 iron cross
10 scorpions
Burgener Warmup