12
Nov
CrossFit – Mon, Nov 13
Westshore CrossFit – CrossFit
Warm-Up
AMRAP 6 (No Measure)
10 PVC pass-throughs
5 false grip ring rows
6 air squats
5 hand-elevated ring push-ups
Loading Up
2-3 sets:
4 hang power cleans
– Rest :30-1:00 between sets.
– Unbroken reps.
Practice Round
1 set:
10 air squats
1 muscle-up (or variation)
2 hang power cleans (at workout weight)
BenchMark WOD
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
SX :
3 rounds for time:
50 air squats
7 chest-to-bar pull-ups
10 hang power cleans (75/115 lb)
Cool Down
1 set:
1:00 foam roll quads/side
1:00 foam roll upper back
1:00 foam roll calves/side