Clean Thursday 16/11/17
15th November 2017 by
CrossFit
Warm Up
10min EMOM
10 Muscle Cleans
10 Shuttles
Strength
Heavy Muscle Clean in 15 minutes
WOD
Teams of three
3 Rounds For Time:
75 Power Cleans @40/25kg
100/75 Calorie Row/Bike
800m Team Wallball Run
CrossFit Lite
Warm Up
KB Woodchop x5 each
Single Arm Ring Row Hold 10 seconds each side
Single Leg Single Arm Bridge Hold 10 seconds each side
T-Spine Opener x5 each
Setup
Go over technique for max set of:
KB Swing
DB Snatch
Strength
10 minutes each to find 1 max set for load of:
KB Swing
DB Snatch
Abs Finisher
8 Rounds of 40 seconds ON/20 seconds OFF
Toes to Rig
Tuck Ups
WB Russian Twists
WB Abmat Situps
Barbell Club
Warm Up
Step Ups x20
KB Sumo Deadlift High Pull x10
Scapular Pullups x5
Strength
A) Power Snatch + Snatch + Hang Snatch – Heavy for the day
B) Barbell Step Up 4×8
C) Banded Pulls 5×20