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10.09.18

8
Oct

10.09.18

CrossFit Live Loud – CrossFit

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General Warm Up

3 rounds

20m side shuffle

10m wood peckers

10m A-skips

10 Jumping jacks

Specific Warm-up

2 rounds

5 Empty bar RDL’s

5 Empty bar clean pulls

5 Empty bar muscle cleans

Strength

EMOM 10

3 High hang power cleans

3 Above the knee power cleans

3 Below the knee power cleans

Light weight with focus on cycling and bar path.

Metcon

Metcon (Time)

3 RFT

Rx+

Run 400m

10 power cleans (155/105)

25 push ups

Rx

Run 400m

10 power cleans (115/75)

25 push ups

BC

500m row

10 Hang power cleans

15 push ups