Logo

Ines

Friday October 6

Event Date: October 6, 2017

Workout of the Day

Warmup

Dynamic Stretch

+

2 sets: 
6 Hang Power Cleans
6 Pushups
12 Squats

Prep

Hang Power Clean
2-3 sets of 4-6 reps

Build to Part 1 weight
Scale to a weight that allows you to perfom 6 unbroken reps for the entire workout

Part 1

6 rounds for time: 
6 Hang Power Cleans (135/95)
12 Push Ups
18 Squats

* There is a 10 minute time cap. Scale accordingly. Or just move faster :-)

Part 2

Front Squat
Build to a 2 rep max in 15 minutes

Loading Guidelines: 
Sets 1-3: 50-70% 1RM
Sets 4-6: 80-95%

Post time and 2RM to comments.

__________________________________________________

Leave a Comment:


crossfit
crossfit
crossfit
crossfit