Wednesday, 10.25.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
Warm up:
100m Run
3 Rounds
-5 Good Mornings
-5 Hang Power Cleans
-5 Front Squats
-5 Strict Pressd
Mobility:
Front Rack
Hips
Overhead
Strength:
2 Minute EMOM
-3 Position Clean ( Floor, Hang, Hi Hang) @70%
Rest 1 Minute
3 Minute EMOM
-2 Position Clean ( Floor, Hang) @ 75%
rest 1 Minute
4 Minute EMOM
-1 Clean (Floor) @ 80%
WOD:
15 Minute AMRAP
-3-6-9-12-15….
Thrusters (75/55)
Front Rack Lunge (75/55)
100m Row
Accessory:
Plank Holds
3×20 Seconds each side
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