Tuesday, April 3, 2012


Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.


Enlarge image

Name 3 ways this athlete could be more efficient in his movement.

"Owen Franks' Oly Training" with Lee Attrill and Owen Franks, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo at R.A.W. Training - video [wmv] [mov] [ [HD mov]


Zarko Brankovic said...

On the photo:
1. Keep the weight on the heels;
2. Keep the barbell close to the body. BB should be touching the thighs at this particular moment.
3. Fully extend the hips and shrug the shoulders with straight arms rather than trying to curl the bb by bending the arms.

JC said...


Mike Livergood said...

12:27 rx'd
how about knees straight...

BU said...

MG Javier 11:12 25lbs 15 burpees
Davis 10:32 25lbs 15 burpees
Hawk 11:13 25lbs 15 burpees

Zarko Brankovic said...