Militant CrossFit: 24-April-13

Warm Up:

Then:

Beginner:
A.3-4 sets:
5 Ring flys (Straight arms/Raise rings to make the movement easier. If this is still an issue sub, wide push-ups)
7 Ring Push ups (turnout at top )
9 Cuban rotations
B. EMOTM for 14 min alternating:
3 Ground to Overhead (Scale Weight as needed)
6 barbell facing burpees

Fitness & Advanced:
A.3-4 sets:
5 Ring flys (Straight arms )
7 Ring Push ups (turnout for the entire range of motion)
9 Cuban rotations
B. EMOTM for 14 min alternating:
3 Touch & Go Clean & jerk (155/105)
6 barbell facing burpees

Tips

Part A is not for time, aim for perfection. For ring flyes you can adjust the height of the rings for your strength level. For the ring pushups make sure you turn your palms forward at the top of the pushup. Finish with cuban rotation. If you currently don’t have many regular toe pushups, work on these instead of the ring pushups. If the ring pushups are easy for you or if you are doing Performance, keep your palms turned forward for the entire duration of the pushup. You will find this is a whole different ball game. For Part B, we will have the timer go off every minute on the minute. On the first minute do 3 Clean & Jerks, these can be power cleans or squat cleans, depending on what you want to work on. On the second minute do 6 barbell facing burpees.

I Squat Clean Bitch!!!