TUESDAY


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Hang Power Clean

For 14 minutes, every 2 minutes perform:

Hang Power Cleans

1 x 3 @ 50%

1 x 3 @ 60%

1 x 3 @ 65%

4 x 3 @ 70%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

14 min AMRAP of:

8 Deadlifts 225/145

8 Box Jumps 24”/20″

8 KB Swings G/Y

Rest 1 minute between rounds
BK: 275/175, 30″/24″, R/B

TUESDAY

Tuesday  October 10, 2016


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Hang Power Clean

For 14 minutes, every 2 minutes perform:

Hang Power Cleans

1 x 3 @ 50%

1 x 3 @ 60%

1 x 3 @ 65%

4 x 3 @ 70%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

14 min AMRAP of:

8 Deadlifts 225/145

8 Box Jumps 24”/20″

8 KB Swings G/Y

Rest 1 minute between rounds
BK: 275/175, 30″/24″, R/B