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WOD

Friday – December 13th, 2013

 
Motivation
On Wednesday night the Kaizen Youth Club was spotlighted at the end of the year member dinner hosted by Sterling Financial Advisors for their clients.  Each year at their dinner they raise funds for a charity.  This year they selected our very own Kaizen Youth Program.  The Kaizen Youth Club is a program where students from Silverado High School come to Mission CrossFit free of charge on Monday, Wednesday, and Friday at 1:30 for a CrossFit Class.  Not just any student can participate.  They must first receive permission from the school’s principal, Mr. Gordan.  Mr Gordan interviews each candidate and checks on attendance, grades, and school conduct.  They must meet ongoing standards to stay eligible for the program.  Sterling Financial Advisors raised $5,150 for our Kaizen Youth Program.  It was a humbling experience to receive such support.  The video is what we showed after telling the guest about our program so they could meet some our students.  Students you have graduated from Silverado and participated in the program are allowed to continue to come to Mission CrossFit free of charge.  We have a few of these students who continue to better themselves and still workout here.  It’s awesome.

Strength

Next week will all be setting new Personal Best with our Strength lifts.

Workout Strategy
Watch your grip.  This is a grip intensive workout.  If your grip starts to fail I would strongly suggest breaking up the repetitions and taking short breaks.  It is even hard to get the jump rope moving if your grip is struggling.  I’m not going to give you the full game plan today.  Test what you have been learning and see if you can come up with a strategy that will allow you to finish strong.
 
Workout of the Day
Strength of the Day                                                Day 1:EMOM for 5 sets – Front Squat

EMOM for 5 sets – Push Press

Day 2:

EMOM for 5 sets – Back Squat

Day 3:

EMOM for 5 sets – Deadlift

EMOM for 5 sets – Push Press
Level 1: 

50 KB Swings 26/18#
30 Hang Power Cleans 55/22#
25 Jump Rope
40 KB Swings 26/18#
20 Hang Power Cleans 55/22#
50 Jump Rope
30 KB Swings 26/18#
10 Hang Power Cleans 55/22#
75 Jump Rope

 Level 2:  

50 KB Swings 35/18#
30 Hang Power Cleans 65/33#
25 Jump Rope
40 KB Swings 35/18#
20 Hang Power Cleans 65/33#
50 Jump Rope
30 KB Swings 35/18#
10 Hang Power Cleans 65/33#
75 Jump Rope 
Level 3: 

50 KB Swings 44/26#
30 Hang Power Cleans 75/55#
25 Double Unders
40 KB Swings 44/26#
20 Hang Power Cleans 75/55#
50 Double Unders
30 KB Swings 44/26#
10 Hang Power Cleans 75/55#
75 Double Unders

 

 

 Level 4: 

50 KB Swings 53/35#
30 Hang Power Cleans 95/65#
50 Double Unders
40 KB Swings 53/35#
20 Hang Power Cleans 95/65#
75 Double Unders
30 KB Swings 53/35#
10 Hang Power Cleans 95/65#
100 Double Unders

 

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