1-21-2020

michael@crossf…
Tuesday, January 21, 2020 - 01:07

CrossFit

Hang Power Clean
3-3-3 

Building to a weight heavier than your heaviest weight you plan on using in the WOD.

Fitness

15-12-9
Hang Power Clean
Box Step Ups
12-9-6
Hang Power Clean
Box Step Ups
9-6-3
Hang Power Cleans
Box Step Ups

Rx

15-12-9
Hang Power Clean 65/45#
Box Jumps
12-9-6
Hang Power Clean 95/65#
Box Jumps
9-6-3
Hang Power Cleans 135/95#
Box Jumps

Rx+

15-12-9
Hang Power Clean 95/65#
Box Jumps
12-9-6
Hang Power Clean 135/95#
Box Jumps
9-6-3
Hang Power Cleans 185/135#
Box Jumps

Masters

15-12-9
Hang Power Clean 65/45#
Box Jumps
12-9-6
Hang Power Clean 75/55#
Box Jumps
9-6-3
Hang Power Cleans 95/65#
Box Jumps

Boot Camp

5 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
:30 Max Cal Bike or Row
:30 Rest
:30 Max Cal Bike or Row

STATION 2
AMRAP
5 Box Jumps
5 KBS

STATION 3
:30 Max Cal Bike or Row
:30 Rest
:30 Max Cal Bike or Row

STATION 4
AMRAP
5 Box Jumps
5 Push-Ups