CrossFit – Thu, 9 Jul
Warm up – Thursday (AMRAP – Reps)
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
3 Rounds
10 Banded Pull Aparts
5 Hand Release Push Ups
5 Empty Bar Hang Muscle Cleans
3 Empty Bar Hang Power Cleans
Bench Press (EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set)
5 Bench Press
*Start Mod and Build Every Set)
Met Con – Thursday (AMRAP – Reps)
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105)
10 Push Ups after every set
(Score is Time)
(KG conv: 70/47.5)
time cap: 12mins
AFFILIATE COMPETE:
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (185/125)
10 Push Ups after every set
(Score is Time)
(KG conv: 85/57.5)
**INDEPENDENCE (Intermediate):**
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (115/75)
10 Push Ups after every set
(Score is Time)
(KG conv: 52.5/35)