CrossFit – Mon, Nov 17
General Warm-up
Power Clean (“Power Clean
1 @ 80-90%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
3 @ 80-85%
2 @ 85-90%
1 @ 90-95%
1 @ 80-90%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
3 @ 80-85%
2 @ 85-90%
1 @ 90-95%
Drop and reset reps on triples and doubles. It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. )
The goal is for the second wave to be heavier than the first.
Spend at least 2:00 on a machine or walking nice and slow during your rest periods
For time (Time)
80 S-DB Box Step ups 50/35lbs to 24/20″
Hold the DB anyhow
Feel: Gas
Pace: Reach/Sustain
Target Score: 5-8 minutes
Firebreather Score: sub-5
4 rounds for total distance: (4 Rounds for reps)
1:00 Max Distance HS Walk
Rest 1:00
3 Rounds
15/10 Calorie Air Bike
50ft Bear Crawl
10 Step Ups, Unweighted