Tuesday 061416

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Stay Strong CrossFit – CrossFit

Warm-up

500m

Group Dymanic Warm Up

Weightlifting

10 RD’s

Every 30sec: 1 Power Clean @ 65% of 1RM Clean.

*All 10 RD’s should be completed with the same load. Focus on speed underneath the bar.

A: Power Clean (10 x 1 )

Complete @ 65% of 1RM Clean

B: Clean Dead Lift (3 x 3 )

Complete @ 100% of Max Clean. Focus on bar path.

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
RX+ (20#/25# Wall Ball, 95# SDLHP, 24″ Box Jump, 95# Push Press