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CrossFit 033114

30
Mar

CrossFit 033114

Cleveland – CrossFit DTF

Warm-up (No Measure)

Lat + Pec Stretch
OH Banded Distraction
5 Dislocates
Stretch Calves
Ankle Mobility

2 rounds with PVC pipe:
5 Overhead Presses
5 Front Squats
5 Hang Power Cleans from mid-thigh
5 Hang Power Cleans from top knee
5 Hang Power Cleans from below knee
– redo series of 5 and catching in Squat Clean

– Start with the OH Presses and complete 2 rounds with empty BB. Then, proceed to working up to 5 work sets of 3 reps for Power Clean + Front Squat.

Power Clean + Front Squat (5×3 increase)

Super Beast (2011 CrossFit Subzero Intergalatic Throwdown) (Time)

For time:

3 rounds of:
30 Double-unders
20 C2B Pull-ups
10 Hand-release Burpees

Then:
10 Deadlifts 315/225
10 Clean & Jerks 185/125

(17 minute time cap)