01/22/2015

Posted: 22nd January 2015 by jruffing27 in Uncategorized
Comments Off on 01/22/2015

Main – CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Row 500 meters

Work on mobility for your front rack.

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 (3 touch and go reps every 90 sec for 15 minute)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

30 ab-mat situps

30 box jump overs 24/20

Buy-Out

(No Measure)

Work on MWOD poster for remainder of class.

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