CrossFit – Fri, Oct 14
Performance
Squat Clean (15:00- Build to 1RM)
Fitness
Squat Clean (5 Sets: 5 TNG Reps)
<p>Coach’s Notes: Use a moderate weight for all 5 sets. </p>
“Wrecking Ball (Performance) (Time)
3 Rounds for Time:
9 Power Snatch (135/95)
21 Pull-ups
9 Power Snatch (135/95)
21 Pull-ups
Advanced Option:
9 Power Snatch (135/95)
21 Pull-ups
9 Power Snatch
15 Chest to Bar Pull-ups
9 Power Snatch
9 Bar Muscle-ups
“Wrecking Ball (Fitness)” (Time)
3 Rounds for Time:
21 Double DB Power Cleans (40/25)
21 Ring Rows
21 Double DB Power Cleans (40/25)
21 Ring Rows