20180131

CrossFit:

3-Position Power Clean

Build to a Heavy Complex

“Hangover”

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees

Comp:

1. Barbell Cycling

12 Power Cleans (185/135)

12 Front Squats (185/135)

12 Push Jerks (185/135)

Rest 3:00

9 Power Cleans (225/155))

9 Front Squats (225/155)

9 Push Jerks (225/155)

Rest 3:00

6 Power Cleans (245/165)

6 Front Squats (245/165)

6 Push Jerks (245/165)

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2. Conditioning

21-15-9:

Deadlifts (315/205)

Burpee Box Jump Overs (24/20)

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3. Conditioning

On the 3:00 x 5

21/15 Calorie Row

15/12 Calorie Bike

Max Calorie Ski Erg

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