CrossFit 082019

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

200m Run

10 KB/DB Goblet Squats

8 WGS ea. Leg

20s Banded Front Rack Distraction ea. Arm

2 RD’s:

5 Barbell Muscle Cleans

5 Tall Cleans

5 Front Squats

Weightlifting

8 RD’s Every 90 seconds perform the following:

RD 1 and 2: 1 Power Clean + 1 Hang Clean + 1 Squat Clean

RD 3 -5: 1 Hang Clean + 1 Squat Clean

RD 6-8: 1 Squat Clean

*Increase the load over the 8 RD’s, building to a heavy single for the day.*

Squat Clean (3 x 1 )

WOD

Metcon (5 Rounds for reps)

5 RD’s

1:30 min Work/2:00 Min Rest:

13 Wall Ball (20/14#)

7 Toes 2 Bar

Max Cal Row in Remaining Time

L1: 14/10#, Knees 2 Elbows

Rx: As Written

Rx+: 30/20#

*Record Max Cals completed ea. Round.