Tuesday October 17, 2017

30
Jan
Written by admin

CFT Standard Warm-up

then

20 Mountain Climbers

Frankenstein Kicks (Down/Back)

10 Jumping Air Squats

Skill:

Spend 10 mins on~

Positioning for Clean-

*Below knee, pushing knees back, bar stops just before knees

*From mid thigh to hip > focus on shoulders staying over bar

Strength:

1) 12 minutes to find a 5RM Hang Squat Clean

*Bar can NOT touch ground between reps)

2) Snatch - first pull 3 x 5 (heavier than last week)

3) Push Press 3 x 5 (heavier than last week)

WOD:

Choose one...

Row

3 X 1000m

Rest 1:1 -->20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

OR

Run

4 X 800m

Rest 1:1–->20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

DSCN9993 DSCN9992

2013-01-30

Posted in Crossfit  
 

Montly Archives

Click to open larger map

Contact Us

315-452-0442

7687 Frontage Road,
Cicero,
New York 13039
(Enter inside Champions Fitness Center next to Ollie’s)

Email: info@crossfittransformation.com