TUESDAY CROSSFIT 10/02/18
SPORT:
A. Power Clean (build to a heavy single)
take 14 minutes to build to a heavy power clean
B. EMOM x 14 minutes
minute 1- power clean x 5 reps @ 65-70%
minute 2- double-under x: 30
GRIND:
A.
Hang Power Clean (5 x 3)
from above the knee or from the blocks.
B. EMOM x 16 minutes
minute 1- Russian Kettlebell swing x :30
minute 2- Battle Ropes x :30
minute 3- Plank x :30
minute 4- rest
stagger but everyone rests on minute 4
GRIND ALTERNATIVE OPTION-
DB WEIGHTED BOX JUMP, 20″
5 x 3-4 reps
hold a db in each hand
B.
Every 3 minutes, complete 3 reps
