CrossFit – Wed, Jan 7
Warm Up
Clean Work (8 Rounds for reps)
Every 90 seconds, for 12 minutes (8 sets of):
2 Position Hang Clean
*Mid Hang + Low Hang
Sets 1-3: 60-70%
Sets 4-6: 70-75%
Sets 7-8: 75-80%
*Try to perform as one unbroken complex.
METCON (Time)
For time:
25/20 Calorie Row
20 Deadlifts (185/125lbs)
25 Dumbbell Bench Press (60/40lbs)
20 Deadlifts (185/125lbs)
25 Ring Dips
20 Deadlifts (185/125lbs)
25/20 Calorie Row
Goal = <11 Minutes
Cap = 14 Minutes
Rx+ Loading:
Deadlifts – 225/155lbs
Dumbbell Bench Press – 80/55lbs
Accessory Work (Checkmark)
Three sets of:
12 KB Bulgarian Split Squats
15 Weighted Reverse Snow Angels
Two sets of:
50 Foot Single Arm Front Rack Carry (each arm)
5 Inchworms
30 Second Side Plank (each side)
10 Goblet Hold Good Mornings
Followed by…
Two sets of:
3 High Hang Clean High Pulls
3 Mid Hang Muscle Clean
3 Low Hang Power Cleans
3 Front Squats
*Empty bar