CrossFit – Mon, Aug 22

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (1 set each)

30 sit-ups

20 alternating plank reach throughs

10 cat-cow stretches

:30 row (easy pace)

10 hang muscle cleans (empty barbell)

10 back squats

1:00 row (fast pace)

Loading Up

3 sets: (5-8 min)

5 hang power cleans

5 deadlifts

WOD

Metcon (Time)

For Time:

30 hang power cleans (65/95 lb)

40 deadlifts

400/500-m row

INTERMEDIATE:

For time:

30 hang power cleans (55/75 lb)

40 deadlifts

400/500-m row

BEGINNER:

For time:

30 hang power cleans (35/45 lb)

40 deadlifts

250/300-m row

Weightlifting

Power Clean (Post workout: Every :30 for 10 sets: 2 power clean)

– Start around 70% + (7 RPE) & stay with the same weight.

– Must be touch and go reps.

Cool Down

Stretch (Checkmark)

3 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg