ROD 062110


Monday, 21Jun10


Split ExRx Training

Combine 15 seconds work /15 seconds rest each of the 4 exercises for 5 minutes.

You must complete each of the 4 exercises for as many reps as possible.

All together totalling twenty minutes of work. 1 min rest each between exercise.

  1. Kettlebell swings
  2. Push-ups
  3. Jumping split squats
  4. Mt climbers


“You have a very powerful mind that can make anything happen as long as you

keep yourself centered.”  ~Dr. Wayne W. Dyer~


August 21st – 22d
CrossFit Olympic Lifting Certification
CrossFit Off The Grid
Williamstown, NJ


How To… Barbell Clean

I have been teaching the barbell clean for years now… but this is the best

explaination for “cleaning the clean”. I just wished I would have thought of it first.

Enjoy the clip. ~ Coach D

Lets take a look at the trajectory of the bar that we should be aiming for,

in the barbell clean.