Monday October 23, 2017

06
Mar
Written by admin

CFT Standard Warm-up and Mobility

 

Strength:
First Pull + Hang Clean + 1 Jerk

7 X 2

Heavy as possible

Rest 1 min between sets

Note: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

 

WOD:
7 rounds for total # of reps of~

2 minutes to complete:

Row 20 Calories

12 Lateral Box Jumps (20")

Max Reps of HSPU

*Rest 1 minute after each round.

Note: The feet must make contact with the top of the box on every jump. Every pass over the top of the box counts one rep.

**SCORE is total # of HSPU**

 

 

2013-03-06

Posted in Crossfit  
 

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