CrossFit 100119

By: 0

Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

15/12 Cal Row, Bike, or ski (Increase the pace ea. RD)

5 Squat Jumps

8 Push up to Pike

20s Banded Hip Distraction ea. Leg

2 RD;s:

5 Muscle Cleans

5 Clean High Pulls

5 Tall Power Cleans

Weightlifting

10 RD’s:

Max Power Cleans @ 45% of 1RM in 15s/ Rest 45seconds.

*The goal for today’s training is to move as fast as possible on the power cleans. Power clean reps should be touch and go.*

Power Clean (10 x Max Reps )

WOD

Metcon (3 Rounds for reps)

3 Min AMRAP:

3 Dead Lift (275/185#)

9 Handstand Push Ups

2 Min Rest

3 Min AMRAP:

3 Dead Lift (275/185#)

9 Handstand Push Ups

2 Min Rest

3 Min AMRAP:

3 Dead Lift (275/185#)

9 Handstand Push Ups

L1: 185/115#, HR Push Ups

Rx:As Written

Rx+:315/205#, Deficit HSPU (45/25#).