Tuesday 110503 WOD

The Jerk @ Clear Lake CrossFit. With the Open over it's time to focus and get ready for the Regionals. Congrats to all of you that made the cut, best of luck to you and hopefully will see you @ THE GAMES!

Mobility Prep

Shoulder Prep

Hip Ext./Flex.

Lunge Complex

Inch Worms

W.O.D

20 minute amrap

5 Power Cleans, 145/95

10 Toes To Bar

15 Wall Balls, 20/14

ENDURANCE TRAINING

3x3min

3+ horas antes o despues de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim/Nadar, Bike, Run/Correr, C2

3x3 intervalos de minutos con 3 minutos de recuperacion entre intervalos

3×3 min intervals w/3min recovery between intervals

El objetivo es mantener el mas alto average del ritmo para la corrida, nadada, bike o C2.

Objective is to hold the Highest AVE. pace for Run and Swim: Bike and C2, Highest AVE. Watts