CrossFit Turbocharged – CrossFit Classes in Cherry Hill NJ
Clean Pull (Five sets: x 1.1.1)
(rest 10 seconds between singles – weight should exceed your 1-RM clean)
8 Ring Rows
Rest 2 mins
Metcon (Time)
WOD:
Five rounds for time of:
5 Power Cleans (use 65% of 1 rm)
Pull-Ups x 10 reps
Coaches’ Notes:
Well, it’s close to game time y’all. Before I talk about this weekends Partner Throwdown, let me take a quick second to congratulate and commend all who did the Broad Street Run this weekend. There certainly wasn’t any shortage of you!
I must say, I am a lucky guy. This past Saturday I had the pleasure of promoting many of our Brazilian Jiu-Jitsu students to their next rank. It is no small feat to move up in rank in this particular martial art. It is anything but watered down and students must be hard working and ambitious.
I couldn’t help but stop to appreciate how grateful I am…I get to be surrounded by motivated, ambitious, hardworking individuals who do tremendous things with a smile on their face. I can’t think of a weekend where one of you aren’t involved in some type of competition or physical event. Misery loves company, but ambition loves company as well. Everyone is constantly inspiring one another whether it be at a Daddis MMA gym or CrossFit Box. You all definitely inspire me. It’s a beautiful thing!
Okay, back to the Throwdown. It’s time to start getting your communication on with your partner (if you have one. If not, as soon as you do, have a nice long chat with them and talk strategy if you both agree on one). If you don’t know your partner well, just getting to know their demeanor, their mannerisms and tone of voice is of help ahead of time.
Ideally, you’d be able to read each other’s minds. But, that is all a part of the fun…to see who gels the quicker. Not just quicker, but in a way that allows them to finish WOD’s more efficiently as well.
Take the opportunity to get the most out of these clean pulls in order to optimize your 1rm Cleans this weekend.
Can’t wait to see you all in action!
~Coach Brad