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CROSSFIT
WOD:
6 Rounds For Time:
7 Power Cleans 135/95
14 KBS 55/35
GOAL: 6 -11:00
SCALING:
POWER CLEANS
-Reduce Weight
-Hang Power Cleans
KBS
-Russian KBS
-Reduce Weight
COMP:
Power Cleans 155/105
KBS 70/55
ACCESSORY + MIDLINE:
3 Sets:
10 Tempo Push Ups (:02 Down)
10/10 Single Leg RDL w/ KB
20 Banded Tricep Extensions
20 Banded Pull Aparts
Midline:
2 Rounds:
1:00 Work
1:00 Rest
:30 Work
:30 Rest
:15 Work
:15 Rest
*These interval sets are not meant to be all out sprint efforts.
Midline Options:
-Sit-Ups
-Weighted Sit-Ups
-GHDs
-Plank Holds
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