Monday July 8, 2019

Crossfit


“Clean Break” 
400 M Run
40 Single Arm DB Hang Clean and Jerk
10 Ring Muscle ups
Rest 1 minute 

800 M Run
40 Single Arm DB Hang Clean and Jerk
20 Toes to Bar
Rest 1 minute 

400 m Run
40 Single Arm DB Hang Clean and Jerk
40 Pull ups 

28 min Cap 
Fitness: 20 Ring rows + 20 Push ups
Performance: 10 Ring MU
Open: 10 Ring MU

Athletes: This is a retest, be sure to put your score in! We track our workouts to measure fitness.  If you are improving with stronger lifts and faster times then you are winning. 

Drive

For 12 minutes
Minute 1 – 8-10 Ring Rows *Pause at the top
Minute 2 – Reverse Snow Angles 15 reps (slow)
Minute 3 – Wall Sit :40 seconds
Minute 4 – Hollow Rocks or Hold x 30-40 seconds

Rest 2 minutes 

For 12 minutes
40 Air Squats
30 Russian Swings
20 DB Push Press (2 DBS)
10 DB Deadlift (2 DBS)

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