CrossFit – Thu, Jan 16
Clean (Weight)
For Time: (Time)
50/38 Calorie Row
40 Step/Box-overs
30 Cleans
20 Jerks
10 L. Barbell Burpees
Rx 95/65
Rx+135/95
Large classes will share cardio equipment and run 2 heats. Heat 2 will start 3 minutes after Heat 1.
13 min cap
Active Recovery (Time)
3-4 Rounds
50 Single/Double-unders
12 Staggered leg DB Deadlifts
12 Bent over DB Rows
12 DB Curls
-Rest 1 min-
13 min cap
Opt.1 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 -Build- Pyramid 65%x3, 70%x3, 75%x3 then back down
Opt. 3 -The Bella Complex-
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
Sub Clean for Snatch