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CrossFit – Oct 24, 2014

24
Oct

CrossFit – Oct 24, 2014

Cleveland – CrossFit DTF

– For athletes participating in Rumble on Saturday, use today to get warm and ready for competition. Use moderate weights and move brisk.
– For athletes not participating in Rumble, lift heavy and keep your intensity level moderate to high. Increase weight on sets of barbell complex.

Metcon (Weight)

20 minutes to work sets of barbell complex:

1 Power Clean

1 Squat Clean

1 Thruster

1 Jerk

1 OHS

– Make sure movements are separated; i.e., perform power clean then squat clean then thruster…

– Athlete may hold bb during complex or drop between movements.

Metcon (No Measure)

15 minutes to work on gymnastic sets of:

2 Wall Climbs

20-sec Handstand Hold

20 UB Double-unders

6 Kipping Pull-ups

Metcon (AMRAP – Reps)

6 min AMRAP of:

6 Box Jumps 24/20

8 Burpees

10 KBS 70/55