Sunday August 26th,2012

Everyone:
A. Push Jerk.  Build up to a tough single (NOT A 1RM)  in 10-15 minutes.

Level 1:

10-1 (attempt to go unbroken)

Push Jerk from a rack - for weight use ~60% of your tough single or an empty barbell if your PJ did not exceed 75.

Russian KBS - pick a weight you are sure you can do 10 solid unbroken reps for. 

Level 2:   This WOD was taken from our favorite site today : http://optexperience.com/blog  
Check out the site for a WOD demo from 2007 Crossfit games Champ James Fitzgerald.

10-1 unbroken for time:

Push Jerk (taken from the ground - so you will have to clean it each round) -   Use 60% of your tough single to select weight.   135#/95# - is the max weight to be used. 

KBS - 70#/ 55#    - only use this weight if you can EASILY do 10 unbroken reps. If not select a lower weight that you can EASILY do 10 unbroken reps with. 

The unbroken protocol means once you pick up the implement (babrbell or KB), you complete the # of reps without stopping or setting bar or KB down. This means if you are on the set of 6 reps and pick up the barbell and set it down after 4 reps, you MUST start that round over and achieve the 6 reps without setting the bar down. This may require some short rests between movements to ensure the unbroken. Having said that, pick it up and try it when you think you "might" be able to get the reps.  This is training and a chance to see how we can push ourselves to places we weren't sure we could. 

This protocol lets us learn our engines and can allow for some growth when we make a set we weren't sure we could.