Clean Monday 4/12/17

3rd December 2017 by Sovereign City CrossFit

CrossFit

Warm Up

4 Square

then

build up 80% Clean weight

 

Strength

5min EMOM – 3 Cleans @80%

5min EMOM – 2 Cleans @85%

5min EMOM – 1 Clean @90%

 

WOD

10 Rounds For Time

5 Power Cleans @60/40kg

10 Calorie Row/Bike

30 Double Unders

1min Rest

 

CrossFit Lite

Warm Up

10 Passthroughs

5 Pushups

10 Box Jumps

5 Banded Pulls (Hard)

 

Circuit

Practice for 30mins:

Overhead Squat x5 @33X1

Ring Dip x4

Seated Box Jump x3

Alternating Pistols x2

Rope Climb x1

 

Mobility

Weighted Groin Stretch

Weighted Ankle Stretch

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