CrossFit – Fri, Nov 11
Performance
Power Clean (3 TNG reps every 1:15 x 6 Sets)
Fitness
Weighted GHD Hip Extension (6 Reps every 1:15 x 6 Sets)
Coach’s Notes: Pause for 1 second at the top of each rep.
Performance
Metcon (5 Rounds for reps)
Complete a round every 4:00 x 5 Rounds:
15 Wall Balls (20/14 to 11’/10′ target)
12 Hang Power Cleans (135/95)
9 Toes to Bar
Fitness
Metcon (5 Rounds for reps)
Complete a round every 4:00 x 5 Rounds:
15 Wall Balls (20/14)
15 Sit-ups
15 Russian KBS (53/35)
Coach’s Notes: Keep these between 70 and 80% of your 1RM.