TUE JUNE 25, 2019 - CROSSFIT

"Discipline is choosing between what you want now, and what you want most." -Abraham Lincoln

Warm-up

2 Rounds
10 Band Pull-Aparts (chest level and overhead)
10 Glute Bridges
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Clean High Pulls
5 Power Cleans

Strength

Power Clean (3-2-1, 3-2-1, 3-2-1)

Power Cleans
On the Minute x 11
Min 1: 3 Power Cleans at 65%
Min 2: 2 Power Cleans at 70%
Min 3: 1 Power Clean at 75%
Min 4: Rest
Min 5: 3 Power Cleans at 70%
Min 6: 2 Power Cleans at 75%
Min 7: 1 Power Clean at 80%
Min 8: Rest
Min 9: 3 Power Cleans at 75%
Min 10: 2 Power Cleans at 80%
Min 11: 1 Power Clean at 85%

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Gymnastics

Metcon (No Measure)

Not for Time:
30 Strict Pull-Ups

 

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