CrossFit – Tue, Jan 16

15
Jan

CrossFit – Tue, Jan 16

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock: (No Measure)

2 rounds:

:30 jumping jacks

10 air squats

10 shoulder tap + shoulder tap + push-ups

10 band pull aparts

Build Up

1 set:

5 hang squat cleans

5 hang squat cleans

2 hang squat cleans

2 hang squat cleans

– Build in load across all sets and rest 1:30 between each.

Olympic Weightlifting

Hang Clean (For load: Every 4:00:
2-2-2-2-2
Hang squat cleans)

– All sets 70% or more of 1-rep-max clean.

– Build to a 2-rep-max.

– Each set is unbroken and from above the knees.

Post WOD Skill

Dead Hang (Time)

1x

For Time:

Max Effort Dead Hang

Cool Down

2 sets:

:30 frog stretch

:30 couch stretch/leg