MONDAY CROSSFIT 08/20/18
GRIND:
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Prone Plank x 60 sec.
Station 3 – single arm kb/db row x 8 each arm
B.
AMRAP x 10 minutes
kb clean x 20, (total, alt. every 5)
goblet squat x 10
ring rows x 10
kb cleans do not go to the floor
A.
Hang Clean (find a 3RM)
take 18 minutes to build to a heavy set of 3.
B.
AMRAP x 10 minutes
Ascending Ladder
3 hang power cleans, 115#/75#
3 chest to bar pull-ups
6 hang power cleans
6 chest to bar pull-ups
9
9
12
12….
RX+ 135#/95#
