Main - CrossFit Weightlifting Clean (10 Minute EMOM - 2 Cleans) - These are squat cleans (unless youre unable). Warm up to a weight around 80% or so. Stay there for the entire EMOM. Metcon Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP: 5 Squat Cleans (135/95lbs) 7 Toes to Bar 10 Box Jumps (24/20) - Weight should be light/medium at most. Looking for 5+ rounds from EVERYONE. Could be possible to get close to 10. Extra Snatch (STRICT 15 Minutes to Build to a Heavy Single) Handstand Push-ups (See Below:) - A) 5x10 Dumbbell Press B) 10 Minute EMOM 1/2/3 Strict HSPU C) 8 Minute AMRAP of: 2 Strict HSPU + 4 Kipping HSPU
Posted on: Mon, 26 Jan 2015 03:40:29 +0000