10/1/13 WOD

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New Parisi Program orientation on Wednesday at 5:30pm.  For parents and kids to come and see what Parisi Speed School is all about.  All parents that participate in crossfit will get a discounted rate for their children if they sign-up in the month of October.

FUNCTION

A.  7 x 1 Push Press- build over the coarse of seven sets, last 2 sets attempt a new PR as heavy as possible; rest as needed.

B1.  Stable Bar Dips- 3 x max reps; rest 60 sec.

B2.  3 x 8 Pendlay Row- heaviest possible; rest 60 sec.

C.  3 Rounds for time of:

15 Knees to Elbow

15 KBS-53/35

15 Goblet Squats-53/35

15 Pull-ups

15 Box Jumps-20″

20 Back Ext

150 ft. Walking Lunge

*notes- quick 3-5 min cool down stretch after.

 

DRIVE

A.  5 x 3 Cleans (touch and go) + 1 Jerk- build to as heavy as possible; rest 60-90 sec.

B1.  4 x 5 Split Press- heavier then last week; rest 60 sec.

B2.  4 x 5 Pendlay Row- heavier then last week; rest 60 sec.

C.  For TIme:

60 C2B Pull-ups

-EMOM 5 Burpee Over the Box Jumps-20″

* notes- quick 3-5 min cool down stretch after.

**just a quick reminder about the different groups Function, Drive, Strength.  These groups are not intended to jump around to which workout looks better (easier).  If you are new or cannot perform the Drive level Rx’ed then you should be in the function.  If you are in the function and want to move up to the Drive group be sure that you can perform everything that is required, if you are not sure ask a coach.  I realize that a lot of people either like the new format or hate it because its not a big group all doing the same thing together.  I truly believe that this is a better way to go, to perfect the simple movements first before you go on to the more complex movements.  Sometimes you have to take two steps back before you can take a giant step forward.

 

Posted on: September 30, 2013admin

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