Brian steams things up at 0600.
“Micro” Workout – 2 rounds for time:
5 right, 5 left kettlebell power cleans and strict press (1.5pood – or 55lb dumbell)
Then set your goals for 2008. Some of the most popular accomplishments chosen at The Shed are:
CrossFit Total (CFT) of 1000+ lbs
15 overhead squats with bodyweight
3 consecutive muscle ups
40 or 50 (or more) consecutive pull ups
L sit times of 1min+
Sub 3 minute Fran
Fight Gone Bad scores of well over 300
Murph as Rx’ed in sub 45 minute times
After the “micro wod” dedicate some time to working on one (or more)of your goals.
The clock is ticking.
Post Micro WOD time and goal practiced to comments.
Video: CrossFit intensity. Coach Glassman discusses intensity with clips from a certification seminar at CrossFit One World (if you look closely you can see DCF trainer Brian getting some during FGB).
Post thoughts to comments.