Schedule

Although workouts are not being posted on this blog and it is not being kept current, CrossFit Quantico is still conducting regularly scheduled classes at 0700 and 1130.

As always, your punctuality and dedication are appreciated. CFQ requires consistency and a willingness to work hard.

CFQ

Warm:
2200 w/ 10 push-ups/squats at the corners

WOD:
For time
21, 15, 9
95# Clean and Jerk
24kg Kettlebell swings


-Need to work on Clean technique. Explode from the deck, Recruit the hip/big shrug, pull yourself under the bar with quick elbows to the rack position.
-See the technique videos on crossfit.com http://www.crossfit.com/cf-info/excercise.html#Oly called "Training the Clean with Coach Burgener" (3rd from the bottom)
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