Row 100m/Row 500m/Row 1000m

Posted: 21st February 2014 by jruffing27 in Uncategorized
Comments Off on Row 100m/Row 500m/Row 1000m

Main – CrossFit

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Warm-up

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle
2. Elbows High and Outside- Keep the Bar Close
3. Muscle Clean- Turnover
4. Front Squat Lands- 2″, 4″, 6″ – Footwork
5. Front Squat Drop- Bottom Out, Footwork
6. Hang Squat Clean

Weightlifting

Clean (20 Minutes to find a 1RM)

Metcon

Each row will be done in heats. Rest while other heats are rowing.

100m Row (Time)

100m Row

500m Row (Time)

Max Effort 500m Row

1000m Row (Time)

Max Effort 1000m Row

Buy-Out

Warm-up (No Measure)

2 minute squat hold
2 minute hang from bar or rings

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