Sunday 12.3.17 CrossFit

Strength

1: 1 1/4 Front Squat 5×3
2: Hang Power Clean 5×1
Intent: 1 1/4 Front squat is a benchmark piece. Work up to a heavy set of 3 in 5-6 sets.

Metcon

4 Rounds
10 Hang Power Cleans (115,75)
20 Calorie Row or 15 Cal Bike
30 Walking Lunges
200 Meter Run
Rest 90s.
Rx: (95, 65)
L2: (75, 55)
L1: (65, 35)
Score = fastest split

Intent: Keep track of all your splits and work on starting slow today and improving each set.

$ Out

Ask Coach for an upper back movement
By | 2017-11-30T06:10:45-05:00 December 2nd, 2017|WOD|Comments Off on Sunday 12.3.17 CrossFit