MONDAY CROSSFIT 07/01/19
SPORT:
A. Power Clean (2RM)
take 15 minutes to find a 2RM
B. 5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
GRIND:
A1. Med Ball Throw (5 x 5)
Chest pass against the wall or pass to a partner kneeling 15-20 feet away (far enough for the ball to bounce or roll to them)
A2. Sled Push (5 x 1 )
sprint with the sled as fast as possible down the length of the turf and back. Add a small amount of weight each set.
SPORT:
B. 5 rounds
10 DB Deadlifts
8 DB hang Power Cleans
6 DB shoulder to overhead
only one head of each dumbbell needs to touch the floor for Deadlifts. Lower dumbbells just below the knee for hang power cleans.
Use Kettlebells if desired
complete 1 sled sprint + 5 bed ball throws every 3 minutes, for 15 minutes
