Video courtesy of WWE. In Honor of 3:16 day, here’s 3 minutes and 16 seconds of Stone Cold Steve Austin raising hell. Oh Hell Yeah!
Warmup:
250M Row
Spider-Man lunge 30’
Inchworm 30’
Duck walk 30’
Crab walk 30’
One-leg RDL to kick 30’
20 arm circles
20 over and backs
Burgener warm up – See videos below, courtesy of the CrossFit Olympic Weightlifting Seminar Staff
C&J w/u (before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
WOD:
20 Min to est 1RM Snatch
20 Min to est 1RM Clean & Jerk
Compare to 16Dec
So, we survived the Open, now let’s see how well the recent Oly cycle helped our Oly lifts! Remember, don’t get too wrapped up in your head with trying to break your PR. Go for “heavy for today”. If it happens to end with a new PR, cool! If it doesn’t, as long as you finish the day injury-free, then today was a win!!!
Cool Down:
Oly Wall Stretch – 2 min
Video courtesy of Albany CrossFit
Joint Strike CrossFit 