TUESDAY- CROSSFIT

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Squat Clean + Front Squat Complex

Squat Clean (TnG) + Front Squat

12 min EMOM of:

Min 1-3: 3 + 2 @50%

Min 4-6: 2 + 2 @60%

Min 7-9: 1 + 2 @70%

Min 10-12: 1 + 1 @80%

Metcon

B: Metcon (AMRAP – Reps)

3 Rounds

4 min AMRAP of:

6 – 9 – 12

Hang Power Cleans (115/85)

Bar facing Burpees

Max DU

Rest 2 minutes in between rounds
You will complete the rep scheme “9-12-15” of H.P.C’s and B.F.B’s in the four minute cap. If you finish before the time is up, you will complete as many Double Unders as possible.

Your score will be total reps of Double Unders

TUESDAY- CROSSFIT

Tuesday- Crossfit  January 31, 2017

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Squat Clean + Front Squat Complex

Squat Clean (TnG) + Front Squat

12 min EMOM of:

Min 1-3: 3 + 2 @50%

Min 4-6: 2 + 2 @60%

Min 7-9: 1 + 2 @70%

Min 10-12: 1 + 1 @80%

Metcon

B: Metcon (AMRAP – Reps)

3 Rounds

4 min AMRAP of:

6 – 9 – 12

Hang Power Cleans (115/85)

Bar facing Burpees

Max DU

Rest 2 minutes in between rounds
You will complete the rep scheme “9-12-15” of H.P.C’s and B.F.B’s in the four minute cap. If you finish before the time is up, you will complete as many Double Unders as possible.

Your score will be total reps of Double Unders