Warm up: 400 m run; 10 arm cir for/bk ea arm; 10 hs shoulder taps/30 s hold, 10 pvc/light good mornings, 10 ball slams, 10 ball cleans
Mobility: hips/shoulder/glutes
Skill Focus: Power Clean
Warm up and build to working weight
5 x 3 Power clean @75-85% of your new 1RM
E2MOM for 10 min
Level 3
3 paralette push ups
5 box jumps 30”/24”
7 t2b
7 RFT
Level 2
3 hspu
5 box jumps 24”/20”
7 t2b
7 RFT
Level 1
3 mod hspu or strict db press
5 box jumps
7 kte or knee ups
7 RFT
Post pc wgt used and time for score
Announcements:
Competitions Programming is here!! M/Tu, Wed Rest, Th/F see a coach for details
CrossFit Football classes are yet another option. . .M @ 11:30, Tu @12:00, Wed rest, Th/F @ 12:00 see a coach for details
Mobility: hips/shoulder/glutes
Skill Focus: Power Clean
Warm up and build to working weight
5 x 3 Power clean @75-85% of your new 1RM
E2MOM for 10 min
Level 3
3 paralette push ups
5 box jumps 30”/24”
7 t2b
7 RFT
Level 2
3 hspu
5 box jumps 24”/20”
7 t2b
7 RFT
Level 1
3 mod hspu or strict db press
5 box jumps
7 kte or knee ups
7 RFT
Post pc wgt used and time for score
Announcements:
Competitions Programming is here!! M/Tu, Wed Rest, Th/F see a coach for details
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CrossFit Football classes are yet another option. . .M @ 11:30, Tu @12:00, Wed rest, Th/F @ 12:00 see a coach for details
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