Thur20151119

 In WOD

CrossFit Crescent – CrossFit

 

Weightlifting

Squat Clean (6 x 1)

Warm up to a moderately heavy weight and then perform 6 sets of a single squat clean with adequate rest between sets.

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

Max rounds in 3 minutes of:

3 Hang Power Cleans 95/65

6 Ring Rows (supinated grip)

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Carry on where you stopped at the end of each cycle.

Sport WoD

Metcon (AMRAP – Rounds and Reps)

“The Chief” Modified

Max rounds in 3 minutes of:

3 Power Cleans 135/85

6 Pull Ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Carry on where you stopped at the end of each cycle.

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