CrossFit
Strength
Hang Power Clean [Video]
Hang Clean [Video]
Every 90 seconds for 8 sets complete:
1 Hang Power Clean + 1 Hang Squat Clean
Build as you go.
Conditioning
5 Rounds Of:
Within 2 Minutes:
7 Power Cleans (#135/95 Rx; #155/105 Rx+)
7 Lateral Barbell Burpees
Max Air Squat Reps
Rest 1 minute between rounds. Scored by Air Squat reps.
Bootcamp
A)
4 rounds of
30 seconds On / 30 seconds Off
Single Leg Pulsing Knee Tucks
Side Step Squats
Single Leg Pulsing Knee Tucks
Side Ball Slams
*march in place during your 30 second rest
B)
2 rounds of
DB OH/KB Farmers carry
(D/B Length of Turf)
Bear Crawl (D/B Length of Turf)
DB/KB Walking Lunge
(D/B Length of Turf)
*10 minute Cap
C)
Amrap for 12 minutes
50 Single Unders
12/10 Row Cals
50 Single Unders
12/10 Bike Cals
50 Single Unders
12/10 Ski Cals
