15 min to establish 1RM C&J
then (pay attention)
5 min shoulder touch
rest 2 min
8 min AMRAP
5 strict pull-ups
15 push-ups
30 jumping split lunges
rest 2 min
5 min max rep C&J with 75% 1RM
**This WOD is from Outlaw CrossFit. These guys claim to have this CrossFit thing figured out. SO, I figured I’d throw a couple of their WOD’s in over the past couple weeks to see how it plays out. What do you guys think? I am a huge fan of checking out other peoples methods and ideas to mix it up a bit.
We will continue to train the Weight LIfting/Olympic movements (snatch, clean, jerk) with a bit more frequency. These movements are as functional as they get. Remember, Functional Movements recruit mulit-joint, multi-muscle groups to move a large load a long distance, quickly. They are unique in their ability to produce power. This is good.
