09/29/2014

Posted: 29th September 2014 by jruffing27 in Uncategorized
Comments Off on 09/29/2014

Main – CrossFit

View Public Whiteboard

Warm-up

(No Measure)

2 rounds
Row 300 meters
15 strict push-ups

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

Power Clean (15 minutes to find a 3RM for 3 quick power cleans)

All 3 reps must be completed within 6 seconds.

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP
Rx
7 hang power cleans 95/55
7 pull-ups

Rx+
7 hang power cleans 135/95
7 chest-to-bar pull-ups

Buy-Out

(No Measure)

5 minute squat hold

Comments are closed.