CrossFit 112718

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Stay Strong CrossFit – CrossFit

Warm-up

1000m Row

2 RD’s

5 Barbell Muscle Cleans

5 Front Squats

5 Shoulder Press

5 Banded Sampson Lunges ea. Leg

5 Tall Power Cleans

5 Push Press

5 Arm Bars ea. Side

*Start with an empty barbells and add weight the second RD.

Weightlifting

12 RD’s EMOM:

2 Power Clean + 1 Jerk

RD 1-3: complete @ 65%

RD 4-6: complete @ 70%

RD 7-9: complete @ 75%

RD 10-12: complete 80%

Power Clean + Push Jerk (3 x (2 +1) @ 80%)

WOD

Metcon (5 Rounds for reps)

5 RD’s:

1:00 Min of Work/2:00 Min Rest

12 Kettle bell Swings (53/35#)

6 Box Jump Overs (24/20″)(Box Facing)

Max Sit Ups in remaining time

L1: Russian KBS @ 53/35#, Box Jumps (20/12″),

Rx: As Written

Rx+: 70/53#, GHD Sit Ups

*Score total reps each round.