Power Clean Wednesday 29/11/17

28th November 2017 by Sovereign City CrossFit

CrossFit

Warm Up

Partnered Soccer Tennis

 

Strength

10min EMOM
3 Power Cleans + Split Jerk

 

WOD

then @75% of max

For Time:

2 Power Cleans + Split Jerk

4 Power Cleans + Split Jerk

6 Power Cleans + Split Jerk

Power Clean + 6 Split Jerks

Power Clean + 4 Split Jerks

Power Clean + 2 Split Jerks

 

CrossFit Lite

Warm Up

Row 200m

1 Wall Walk

15 seconds Handstand Hold

10 MB Russian Twists

 

Strength

Strict Press 5×10

Banded Paloff Press 4×15

Banded Face Pull 3×20

 

WOD

10min AMRAP

Single Arm Cross Body DB Snatch x5 each

Single Arm Half Kneeling Arnold Press x5each

Single Arm DB Bench Press x5each

 

---