02-22-12 Wednesday

Greg Everett Quick and Classic Cycle Week 1:

For exercise demos click here

Lifts:

* Clean & Jerk - 5 x 3 (~70-80%)
* Clean pull - 4 x 4
* Front squat - 4 x 2

Feel out weights for each exercise that are challenging but not max efforts.

Metcon From Crossfit Football

Complete 7 rounds:

3 Deadlifts
3 Hang Power Cleans

*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round count a penalty & immediately perform 5 burpees.

Post heaviest load completed to comments.

-JD