CrossFit 091719

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

12/10 Cal Row, Bike, or Ski

5 KB Dead Lift High Pull

5 KB Goblet Squats

8 Plate 90/90

8 Kipping Swings

Weightlifting

14 Min EMOM Perform the Following:

Min 1-3: Power Clean + Squat Clean

Min 4: Rest

Min 5-7: Hang Squat Clean + Squat Clean

Min 8: Rest

Min 9-14: 1 Squat Clean

*Build to a Heavy Single for the Squat Clean over the last 5 RD’s. Record your best successful lift*

Squat Clean (1 x 1 )

WOD

Metcon (3 Rounds for reps)

3 RD’s:

2:30 Min AMRAP:

10 Shoulder 2 OH (95/65#)

10 Toes 2 Bar

*1:30 Min Rest Between ea. RD*

L1: 75/55#, 7 Knees 2 Elbows

Rx: As Written

Rx+: 115/85#

Extra Credit

Go to the Endurance Tab in Wodify for additional conditioning.