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CrossFit 030314

3
Mar

CrossFit 030314

Cleveland, Fairview – CLV – CrossFit

1. 2 rounds of:
300-meter Row
10 Strict Pull-ups
15 CTD Push-ups
20 Sit-ups
25 Supermans

+ 5-10-min of Mobility
Ankle (clean sliding surfaces with KB, heel cord and soleus) 1-min each ankle
Anterior Hip (Couch Stretch) 1-min each leg
Internal Shoulder Rotation (Banded Bully) 1-min each shoulder
Rack position (Super Front Rack, step on band) 1-min each arm

Then, spend 8-10 minutes warming up to work weight for Power Clean.

2. EMOTM for 10-minutes, perform 1 Power Clean + 2 Front Squats. Finish the remaining time with as many reps as possible of Push-ups.

Post total reps and load in comments.

225/155 Rx Plus
185/135 Rx
155/105
135/85

– Lift is 1 Power Clean then 2 Front Squats.
– No starfish landings. Do NOT increase weight if technique breaks down and feet land further than needed to complete squats.
– Strong Chest To Deck Push-ups with complete lock-out every rep.

3. “Christine”
3 rounds for time.
500-meter Row
12 Deadlifts BW
21 Box Jumps 24/20

Post time and load.

Warm-up (No Measure)

2 rounds of:
300-meter Row
10 Strict Pull-ups
15 CTD Push-ups
20 Sit-ups
25 Supermans

+ 5-10-min of Mobility
Ankle (clean sliding surfaces with KB, heel cord and soleus) 1-min each ankle
Anterior Hip (Couch Stretch) 1-min each leg
Internal Shoulder Rotation (Banded Bully) 1-min each shoulder
Rack position (Super Front Rack, step on band) 1-min each arm

Then, spend 8-10 minutes warming up to work weight for Power Clean

Metcon (AMRAP – Reps)

EMOTM for 10-minutes, perform 1 Power Clean + 2 Front Squats. Finish the remaining time with as many reps as possible of Push-ups.

Post total reps and load in comments.

225/155 Rx Plus
185/135 Rx
155/105
135/85

– Lift is 1 Power Clean then 2 Front Squats.
– No starfish landings. Do NOT increase weight if technique breaks down and feet land further than needed to complete squats.
– Strong Chest To Deck Push-ups with complete lock-out every rep.

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″