28 Apr 14


Spend 4:00 on each forearm preparing for the front rack position.  Use the barbell for some rolling and smashing or a LAX ball.  Spend time with some joint mobility.  Your coach can help, so be sure to ask questions.


Clean & Jerk 5 X  2 + 1 @ heaviest for the day.  This means you perform two full cleans followed by one Jerk.  Rest approximately 2:00 between efforts.


A CrossFit classic “Tabata Something Else”

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Score = total reps from all 32 intervals.

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