CrossFit 070919

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Stay Strong CrossFit – CrossFit

Warm-up

400m Run

2 RD’s:

10 Air Squats

10 Ring Rows

8 KB Dead Lift

8 BB Front Rack Rotations

20s Banded Hip Distractions ea. Leg

Weightlifting

8 RD’s- Every 2:30 mins perform the following complex:

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

L1: 3 Hang Squat Cleans

*Build to a heavy single for the complex over the 8 RD’s*

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

WOD

Metcon (8 Rounds for reps)

8 RD’s:

Odd RD’s:

15 Seconds Max Rep Thrusters (75/55#)

1 Minute Rest

Even RD’s:

15 Second Max Cal Row or Bike

1 Minute Rest

*Record Reps and Cals completed for each RD*

L1: 45/35#

Rx: As written

Rx+: 95/65#
15s work intervals should be performed at 95+% maximal effort. Athletes should not drop the barbell during the Thrusters.