CrossFit – Fri, Mar 29

28
Mar

CrossFit – Fri, Mar 29

Westshore CrossFit – CrossFit

Warm-Up

On a 7:00 clock with a partner:
5 pass throughs
5 around the worlds
5 muscle cleans
5 jumping ring dips
– Use a PVC.

Mini Round

2 sets:
5 unbroken squat cleans
5 unbroken ring dips (or variation)

WOD

Strict Elizabeth

For time:
21-15-9
Squat cleans (95/135 lb)
Strict ring dips

SX:

For time:
21-15-9
Squat cleans (65/95 lb)
Jumping or Foot-assisted ring dips

Post WOD Strength

Squat Clean

On a 8:00 clock:
Build to a heavy 1-rep squat clean

Cool Down

1 set:
1:00 foam roll quads
1:00 couch stretch/side