CrossFit 051419

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

20 Alternating Wall Drill High Knees

20s Active Bar Hang/20s Kipping Swings

12 Sumo Inchworms

8 DB Single Arm High Pulls ea. Arm

20s Air Squat Hold/20s KB/DB Goblet Squat Hold

Weightlifting

In 16 Minutes establish a heavy single of the following complex:

1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Hang Squat Clean

*Pause 1 sec in Hang position for each rep*

L1: Establish a Heavy Triple for the Hang Power Clean

Hang Power Clean + Hang Squat Clean (1 x (2 +1) )

1 High Hang Power Clean +1 Low Hang Power Clean + 1 Hang Squat Clean

*Pause 1 sec in each Hang Position*

WOD

Metcon (8 Rounds for time)

8 RD’s

Every 2 Min on the Minute

Odd RD’s:

200m Run or 200m Row

Even RD’s:

7 Kettlebell Swings (53/35#)

5 Chest 2 Bar Pull-ups

7 Kettlebell Swings (53/35#)

5 Chest 2 Bar Pull-Ups

*Record time to complete each RD.*

L1: KBS 35/26#, 5 Kipping Pull-Ups or Jumping Pull ups

Rx: As Written

Rx+: 70/53#, 3 Bar MU