Here is a video put together by CrossFit Verve in Denver. Matt Chan talks about their Clean Eating Challenge.
This will give some insight into what we are going to be doing with our “Stand Firm 30”.
“The Best Shape of My Life” Challenge from Steven Willis on Vimeo.
Warm-up: KB Warm-up. Stretch
Strength: Squat Clean/Front Squat
75% 3+3×1 80% 3×3+1 85% 4+4×2
WOD: SHARKNADO
4 Min AMRAP
5 KB Thumpers 25/20 (rt+lt+1)
10 KB Step ups 50/40 to 20/16
Rest 2 Min
3 Min AMRAP
5 Jumping Muscle Up
10 Box Jumps 20/16
Rest 2 Min
2 Min AMRAP
G2OH w/ Plate 45/25
Rest 2 Min
1 Min AMRAP
HR Pushups
Compare to 8.28.14
Icing: Accumulate 5 min in deep squat position.