July 17 2016
Happy Birthday Paul Rozman! Here he is navigating an obstace at Clash at the Cabin 2016 over the weekend. Congrats to everyone who was able participate!
A) Squat Clean :
3 @ 65%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 80%, 2 @ 85%
*Work on Medium to Heavy loads today with strong pulling under the bar to catch*
B) Clean Pull
4×2 at 100% 1RM
*Use best Clean for 1RM Percentage
C) Jumping Squats
*Focus on explosive power*
7 rounds for time of:
10 Sumo Deadlift High-pulls, CRX: 95/65 lbs, FRX: 75/55 lbs
10 Ring Dips, FRX: Ring Dip Progressions with Bands/Box/Feet on Floor
I originally had a 5RFT programmed of this exact couplet to work on furthering the the focus on our pulls while mastering the gymnastic control and press of the dip, but then I saw that CrossFit.com had programmed 7 rounds of this earlier this month…so…blame HQ for the 2 extra rounds. Any time we run over 4 rounds, we’re looking for consistent pacing that can be ideally translated as an EMOM in approach. Try to accomplish a round every 1.5 to 2 minutes or so and you’ll end with a great result.