CrossFit – Fri, Oct 14
Warm-up
Warm-up
AMRAP x 7 MINUTES
8 Groiners + Twist
8 Air Squat w/ :01 Pause at the bottom
8 Wall Ball Push Press
8 Barbell Deadlifts
16 Alt. Elbow Punches
Strength
Metcon (4 Rounds for reps)
4 SETS*
1 Clean
+
1 Hang Squat Clean
-Rest As Needed b/t Sets-
*Start Moderate and build to heavy. Clean can be Power or Squat.
(Score is Weight)
Week 6 of 9
Workout
Metcon (Time)
ON A 15:00 RUNNING CLOCK…
Complete as much of the work as possible…*
150 Wall Balls (20/14)|(14/10)
75 Hang Power Cleans (115/75)|(75/55)
*Partition as needed. If you do not complete all 225 reps, every rep left at the 15:00 is added as seconds to your time. Ex: Complete only 200 reps…score is 15:25.
(Score is Time)
KG WB: (9/6)|(6/5)
KG BB: (52.5/35)|(35/25)