pic courtesy of CrossFit 623.

For those wanting to get some practice in prior to the 2015 CrossFit Open, what better way than competing in local throwdowns?  CrossFit 623 will be holding their Westside Brawl on January 17th, 2015.  Click on the picture to get details.  There are RX and Scaled divisions for both individuals and co-ed teams.  What better way to say “JSCF is here!” than to have a great showing at the event?  Who’s with me?

CAN!

Strength:

15 min to establish 1RM Front Squat

Video courtesy of CrossFit City Line.  Prior to your Front Squats, give this mobility piece a try.  Very easy to do and works wonders for your front rack positioning.  A good rack can make or break your Front Squat!

WOD:

12 min AMRAP:

3 Med Ball Cleans 20/14

3 Wall Balls 20/14

6 Med Ball Cleans

6 Wall Balls

9 Med Ball Cleans

9 Wall Balls

etc…until time expires

Score is total reps.

Concentrate on full range of motion on these movements.  On the WB, get crease of the hip below the knee at the bottom.  When launching the ball, men, hit the 10′ line, ladies, hit the 9′ line.  On MBC, when extending up, do NOT reverse curl the ball.  Jump, shrug, drop underneath.  And, again, at the bottom, crease of the hip below the knee.