CrossFit – Mon, Oct 21
Warm-up
Warm Up
2:00 Machine
-into-
2 Rds
5 Hang Muscle Cleans (empty bar)
5 Front Squats
5 Push Press
5 Thrusters
-into-
Complex Demo and build to start weight
SWOD
Push Press (Hang Squat Clean + Push Press)
WOD
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
*Target time: 6-8 minutes
*Time cap: 10 minutes
12:00 Running Clock
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Build in weights. Complete sets Unbroken, rest for 1-1:30 minutes between sets