CrossFit – Wed, Feb 8
Warm-up
2min easy machine
Into
12, 9, 6:
Front rack stretch/elbow raise to the front
HIGH hang power clean (empty bar)
Front squat
Into
12, 9, 6:
Front rack stretch/elbow raise to the front
HIGH hang power clean (empty bar)
Front squat
Met con – Wednesday (Time)
FITNESS CYCLING
Add weight for each new block
Every 2min for 3 rounds: (share ADs)
8/12 cal AD
3 power Cleans
4 / 10
Rest 1min
Into
Every 2min for 3 rounds:
9/12 cal AD
2 power Cleans
Rest 1min
Into
Every 2min for 3 rounds:
9/12 cal AD
1 power Clean
Rest 1min
ADV Option:
Squat cleans touch and go
Add weight for each new block
Every 2min for 3 rounds: (share ADs)
8/12 cal AD
3 power Cleans
4 / 10
Rest 1min
Into
Every 2min for 3 rounds:
9/12 cal AD
2 power Cleans
Rest 1min
Into
Every 2min for 3 rounds:
9/12 cal AD
1 power Clean
Rest 1min
ADV Option:
Squat cleans touch and go
Skill Work (PUMP/ACCESSORY/VOLUME
6min. to get as far as possible in ladder
@ approx 25/40kg (ADV – 40/60KG)
6min. to get as far as possible in ladder
@ approx 25/40kg (ADV – 40/60KG)
1 STRICT press
2 Push press
3 front squat
2 STRICT press
4 Push press
6 front squat
3 STRICT press
6 Push press
9 front squat
5 / 10
4 STRI)