Street Fight

V3 CrossFit – CrossFit

View Public Whiteboard

B: Hang Power Clean + Power Clean Complex (EMOM)

ON THE 0:00… HANG POWER CLEAN + POWER CLEAN

Every Minute on the Minute x 10:

Hang Power Clean + Power Clean

Set #1 – 50%

Set #2 – 55%

Set #3 – 60%

Set #4 – 65%

Set #5 – 70%

Sets #6-10… continue to build as you see fit

A: Warm-up (No Measure)

3 Rounds:

4 Spiderman and Reach, each leg (Video HERE)

8 GHD Sit-Ups

12 Calorie Row

40 Double-Unders

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Dbl Unders

9 Box Jump Overs (24″/20″)

6 Dumbbell Hang Squat Cleans (50’s/35’s)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s