Sunday October 22, 2017

28
Jan
Written by admin

Warm-Up:

Not For Time...

Row 500m

25 Push-ups

25 Slam Balls

25 GHDs

25 Back Extensions

Burgner Warm-Up w/ PVC - sets of 10 x 3

Strength:

*Snatch*

3X1 @ 80%

2X1 @ 90%

Rest 60 sec between sets

8X1 @ 75% > 1 rep every 30 seconds - switch between power snatch and squat snatch (total of 4 power/4 squat)

*Clean & Jerk*

3X1 @ 80%

2X1 @ 90%

Rest 60 sec between sets

8X1 @ 75% 1 rep every 30 seconds - switch between power clean and squat clean (total of 4 power/4 squat)

WOD:

AMRAP in 7 minutes: Max Burpees

(Compare to 12/23/12 - 12.1)

Morgan
2013-01-28

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