CrossFit
STRENGTH:
Power Clean Technique
6 Sets of 2:
3-Pause Power Clean
Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position
*Start with an empty barbell and work up in weight.
*If any part of the movement isn’t smooth, clean, or too slow reduce weight and/or try again. Don’t continue until you’ve achieved a perfect rep.
WOD:
3 Rounds:
15 Power Cleans 115/85, 20 Pushups
Directly into 2 Rounds:
21 Calorie Row
75 Double Unders
SWEATFEST:
AMRAP in 20:00
10 DB Hang Power Cleans
40m Farmer Carry
10 Burpees
10 x 10m Sprints
20 Sit Ups
CrossFit For Sport (Teens)
WOD:
4 Rounds:
25 Double Unders/40 Single Unders
9 Thrusters (Empty Barbell)
25 Double Unders/40 Single Unders
9 Calorie Row
STRENGTH:
Not for Time:
21 Bench Press
21 Strict Ring Rows
21 Ab Mat Sit Ups
15 Bench Press
15 Strict Ring Rows
15 Ab Mat Sit Ups
9 Bench Press
9 Strict Ring Rows
9 Ab Mat Sit Ups
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