Wednesday 4.18.12

When bringing your knees down for the kip keep your hands pressed into the floor and pull your bellybutton in to stabilize your trunk. Your hands should be in front of your head kid of like a tripod to keep your balance and for maximum amout of drive through your arms.

When driving your legs up, don’t just think about kicking the ceiling. You must get full hip extension to ensure the most upward momentum as possible.  The harder you kick and extend your hip, the more momentum you will have. Onnce the hips and legs are extended, tighten your glutes, abd, and legs to stabilize your body.

power clean

establish your heaviest three

if you are new to CFN you will do hang power cleans

“green Iguana”

amrap 12

10 deadlifts@225/155

15 sit-ups

Competitors:

1. Pistols

accumulate 50(25 each leg) reps as fast as you can.. If you cannot do pistols, accumulate 50 sitting to the shortest box.

2. row 3000 meters

once finished grab a sandbag and run 800 meters, drop the bag at the half way mark and finish the rest. TThere is no rest between the row and run, so have your bag ready to go.

Competition team:

1. Pistols from above

2. team of 2

as a team

row 6000 meters

Broken up however you like.

once finished you will both run 800 meters. One of you will grab a sandbag. You may alternate holding the bag as many times as you would like while running. There is no rest between he row and run, so have your bag ready to go.

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