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CrossFit 071514

15
Jul

CrossFit 071514

Cleveland – CrossFit DTF

1. 10 minutes to work up to heavy 2RM Hang Squat Clean

2. EMOTM for 15 minutes, perform:
Min 1-5: 2 Hang Squat Cleans (80% of today) + 4 Kipping CTB Pull-ups + 4 Burpees
Min 6-10: 2 Hang Squat Cleans (85% of today) + 4 Kipping Pull-ups + 4 Burpees
Min 11-15: 2 Hang Squat Cleans (90% of today) + 4 Strict Pull-ups + 4 Burpees
– Post loads for each set.

3. For time.
11-9-7-5-3-1 Back Squat 165/110
2-4-6-8-10-12 Strict Dips
– Post time and load.

Hang Clean (10 min to work up to 2RM)

Metcon (3 Rounds for weight)

EMOTM for 15 minutes, perform:

a. Min 1-5: 2 Hang Squat Cleans (80% of today) + 4 Kipping CTB Pull-ups + 4 Burpees

b. Min 6-10: 2 Hang Squat Cleans (85% of today) + 4 Kipping Pull-ups + 4 Burpees

c. Min 11-15: 2 Hang Squat Cleans (90% of today) + 4 Strict Pull-ups + 4 Burpees

Metcon (Time)

For time.
11-9-7-5-3-1 Back Squat 165/110
2-4-6-8-10-12 Strict Dips