PART B
Death By Tabata

Perform:
Alternating Tabata Deadlift and Burpee – 275 lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

The entire workout should take 8 minutes.

Post loads for PART A and total reps for PART B to comments.

“Sometimes questions are more important than answers.”
- Nancy Willard

Work a weakness

Mobility WOD…..

Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.

kstar

Kelly Starrett DPT www.sanfranciscocrossfit.com

The more you sweat in practice, the less you bleed in battle.
- Author Unknown

TECHNIQUE
Burgener Warm up

2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 70kg (50kg) and add 5kg each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

Post loads completed to comments.

“To discover life to the fullest, one must start within.”
- Sasha Azevedo

PART A
Bench 7 x 3 @ 55% 1rm + purple bands, rest 1 minute
Strict Press 4 x 6 @ 50% 1rm, rest 1 minute

PART B
3 rounds for time of:
21 Thrusters 45kg (30kg)
15 Ring Dips
9 HSPU

Post loads for PART A and time for PART B to comments.

“Life is a gift. Never take it for granted.”
- Sasha Azevedo

PART A
Box Squat 12 x 2, 55% 1rm, purple bands, rest 1 minute
Dead lift 8 x 1, 55% 1rm, purple band – doubled over, rest 1 minute

PART B
“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post loads for PART A and rounds completed for PART B to comments.

“We can teach from our experience, but we cannot teach experience.”
- Sasha Azevedo

Work a weakness

Mobility WOD…..

Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.

kstar

Kelly Starrett DPT www.sanfranciscocrossfit.com

We become wiser by adversity; prosperity destroys our appreciation of the right.
- Seneca

Post time to comments.

The art of living is more like wrestling than dancing.
- Marcus Aurelius

PART B
Complete as many rounds as possible in 10 minutes of:
3 Snatch 60kg
5 Box jumps 76cm
7 burpees

Post loads for PART A and time for PART B to comments.

It is impossible to begin to learn that which one thinks one already knows.
- Epictetus

PART B
For time:
Run 1000m
30 HSPU
Row 1000m

Post loads for PART A and time for PART B to comments.

The superior man acts before he speaks, and afterwards speaks according to his action. »
- Confucius