TUESDAY CROSSFIT 07/23/19

SPORT:

A. Hang Power Clean (5 x 2 @ 70%)
E2MOM x 10 minutes

lower the bar down at a 4 second tempo to mid shin

B. 5 rounds

16/12 Cal row
12 Toes to bar
8 Single arm DB shoulder to OH, ea.

16 minute time cap

GRIND:

A. Every 4:00, for 12 minutes (3 sets):

10 Dual KB DL + Farmer’s carry

pallof press x 6 reps, each side

*Carry is length of gym and back

B. Complete 2 rounds (12 minutes) of:

2 sets (2 min) at each station before rotating

:30 work
:30 rest

renegade row
weighted box/block step up
bar hang or hanging knee raises
EXAMPLE:

:30 renegade row
:30 rest
:30 renegade row
:30 rest
:30 box step up
:30 rest
:30 box step up
:30 rest……….

RENEGADE ROW-
https://www.muscleandfitness.com/workouts/back-exercises/videos/renegade-row

STEP UP-
HOLD 1-2 DUMBBELLS OR A SANDBAG. CHOOSE A HEIGHT THAT PUTS YOUR KNEE TO HIP ANGLE AT ROUGHLY 90 DEGREES.