SAT AUGUST 10, 2019 - CROSSFIT

"Blood, sweat and respect. First two you give. Last one you earn." -Dwayne Johnson

Warm-up

2 Rounds
200 Meter Run
10 Spiderman to Down Dog
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 (Heavy Single)

On the Minute x 7
Min 1: 3 Power Cleans at 60%
Min 2: 2 Power Cleans at 65%
Min 3: 1 Power Clean at 70%

Min 4: Rest

Min 5: 3 Power Cleans at 65%
Min 6: 2 Power Cleans at 70%
Min 7: 1 Power Clean at 75%

Mins 8 to 15: Build to a heavy single

Metcon

Metcon (Time)

"Assault on DT"
Teams of 2
5 Rounds:
200m Run*
24 Deadlifts
18 Hang Power Cleans
12 Push JerksTime Cap: 20:00
Barbell: (135/95)

Sub:
*15/12 Calorie Assault Bike or Row

 

boise crossfit idaho gym fitness workout weightlifting