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Blog Wednesday, 9.20.2017

Blog

Wednesday, 9.20.2017

  • by rbwrv
  • September 19, 2017

Wednesday, 9.20.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30am

Warm up:

2 Minutes of jump rope practice

Medball Warm up

Mobility:

Front Rack

Hips

Overhead

Strength:

3 Minute EMOM

-4 Power Cleans @ 60%

rest 1 Minute

3 Minute EMOM

-3 Power Cleans @ 65%

rest 1 Minute

3 Minute EMOM

-2 Power Cleans @ 70%

WOD:

9 Rounds

-5 Thrusters (95/65)

-5 Pull ups

-30 Double Unders

Accessory:

Foam Roll

Mobilize

 

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