CrossFit – Tue, Nov 19
Tuesday WARM up (AMRAP – Reps)
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty bar)
5 Front Squats
5 Push Press
5 Dumbbell Bench Press
10 Ring Rows
Hang Clean (5-4-3-2-1 Hang Squat Clean + Push Press
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Cleans + 1Push Press)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Cleans + 1Push Press)
Metcon – Tuesday (AMRAP – Reps)
5 Rounds
15 Dumbbell Power Cleans (50s/35s)
15 Dumbbell Bench Press (50s/35s)
(KG conv: 22.5/15 DBs)
Time Cap:12mins
RX+
5 Rounds
5 Power Cleans (185/125)
5 Bench Press (185/125)(Or 15 Dumbbell Bench Press (50s/35s)
(KG conv: 85/57.5 PC, 32.5/22.5 DBs)