Barbell Work

1 Power Clean every 15 seconds for 7:30 minutes (30 reps)

Notes: Should be heavy, but perfect. Main focus is on good technique

-then-

Conditioning

3 rounds for total reps of:

1 min ME Front Squats 135/95#
1 min ME HSPU
1 min ME KBS 24/16kg
1 min ME Pull-ups

 

*Rest 1 minute after each round.

 





 ** First Week Of The 2013 Crossfit Games Open Is In The Books!!!**

This year has already topped our competition season last year. We tipped the scales at 32 Compounders competing and throwing down in the world wide open!!! Whether you did better then you expected or weren't quite satisfied, we still have 4 weeks to prove our fitness. Shoutout to everyone who hit the wod Friday and everyone who showed up on Saturday to workout in front of hundreds. If you didn't make it last Saturday for 13.1 try and make it out for 13.2 held at Crossfit 757. Stay tuned with the Crossfit Games website, the world will know what 13.2 has in store for us Wednesday March 13th at 8:00 pm. Keep training hard throughout the whole Open season Compounders!!