July 26, 2017

CROSSFIT
Strength: Power Clean + Clean ((1+1)x1x6)
*1 power clean + 1 clean every 2 minutes for 12 minutes. Increasing weight! Attempt to squat second rep.
*Drops allowed. Start at 70% of clean.
Conditioning:
AMRAP x 6:00
6 Power Clean (185/125)
6 Bar over Burpees
Rest 2 min
AMRAP x 4:00
8 Power Clean (155/105)
8 Bar over Burpees
Rest 2 min
AMRAP x 2:00
10 Power Clean (135/95)
10 Bar over Burpees
*Score each round for total reps.
*RX+ (225/155), (185/125), (155/105)
*Scale Option
A) (155/105), (135/95), (115, 75)
B) (125/85), (95/65), (75/55)

CROSSFIT 101
Conditioning: 3 Rounds for Time
15 Calorie Row
15 Burpees Over the Rower
Finisher
3-4 Rounds
10 Reverse KB Lunges (each leg)
10 1+1/4 Goblet Squat
10 DB Stiff Leg DL
*1+1/4 Goblet Squat – 1 full squat followed by 1/4 squat = 1 rep