The Power ends when the arms bend

Coach Mike Burgener analyzes Josh Everett’s use of the split technique

in the snatch and clean and jerk. Good stuff !
http://library.crossfit.com/premium/pdf/CFJ_Burg_BurgsEye4.pdf?e=1321931326&h=c370c05e02a844a9e15247d7bd70bb5b

Sexy Girl Pull Up Bar

PR Music

http://allhiphop.com/2011/11/09/meek-mill-ft-t-i-rick-ross-lil-wayne-birdman-swizz-beatz-and-dj-khaled-ima-boss-remix/#

Brute Camp "Drag me to Hell"

"Drag me to Hell"




90 seconds of each movement followed by 30 secs of rest.

During the rest you will do 5 sit ups.

Use the same weight for each Barbell movement. Choose your weight carefully, there will be no decreasing.

Power Snatch

5 sit ups.

Power clean

5 sit ups.

Front Squat

5 sit ups.

Sumo dead lift high pull

5 sit ups.

Dead lift

5 sit ups.

Push press

5 sit ups.

KB swing

5 sit ups.

Goblet Squats

5 sit ups.

Jumping lunges

5 sit ups.

Hand release push ups.

5 sit ups.

Brute Camp

Bars, Bells and bullshit!

5x5
Military Press

Then,

Tabatta purgatory:
  w/ #45 bar / #30 bar

Air squat - bar rests on back

Push press- bar rests in rack position

Floor sweepers- bar rests  in the press position

Then,

Half of Slab City: 

10 rounds

30sec of kb swings (53/40)
30sec of rest

Yelawolf ft. T.I.

PR Music

Yelawolf ft. T.I.

CrossFit Chronicles: The lure of the R/X - phillyBurbs.com : Sweat Stains

CrossFit Chronicles: The lure of the R/X - phillyBurbs.com : Sweat Stains: For those not into CrossFit, this is not a post about drugs.
Sorry. But in a way, it is a post about dangerous addiction.