September 15, 2016

September 15, 2016

0

CrossFit/Competitor/Barbell Club
REST DAY!

CrossFit 101
Strength: Power Clean + Squat Clean: EMOM x 8:00
1 Power Clean + 1 Squat Clean 2-2-2-2-2-2-2-2

Conditioning:  For Time
“Row, Clean & Jump!”
3 Rounds
21 Row Calories
15 Power Cleans 95/65
9 Box Jumps 24/20
*RX+ is 155/105 and 30/24

Endurance
“Oyster”
For Time: 3 Rounds
800m Run
300m Sprint
3:00 Rest between rounds

Strongman
“The Jenny K”
For Time
10,9,8,7,6,5,4,3,2,1
Barbell squat clean
1,2,3,4,5,6,7,8,9,10
Stone/sandbag over the shoulder

Incendia BODY
Round 1
– Plank climbers
– Full body stretch
Round 2: Pallof Press Variations
– Standing in/out press
– Standing anti rotation
– Standing Static Press Hold (3 steps)
Round 3
– Wall Ball Partner pass
– Partner Throwdowns