September 26, 2014 admin

09/26/14

1. 10mins: Heavy Power Clean

2. EMOMx10: 3 Power Cleans @ 50%

Notes:  During rest stay active by doing Sit Ups

3. EMOMx8: 5-7 Partner Glute Ham Raises

4. :20/:10×8: Plank Hold


Competitor’s Program

1. Back Squat: 10@60%, 10@65%, 8@70%, 8@75%, rest as needed

2. Front Squat: 5@60%, 5@65%, 2×5@70%, rest as needed

3. 10mins: Muscle Up Tech Work

4. For Time:

.50 Mile – AD6
+
3 Rds of:
6 Hang Squat Cleans 155
12 C2B Pull Ups
+
.50 Mile – AD6

 

ANNOUNCEMENT:  Lole Rochester is sponsoring a FREE Yoga class at CFR on Sunday, September 28th at 10:30am.  For details CLICK HERE and to register for the class CLICK HERE. Space is limited to 30 participants – be sure to register at the previous link, not on ZenPlanner.


“I have not failed.  I’ve just found 10,000 ways that won’t work.” – Thomas A. Edison

CrossFit Is A Practice

Leave a Reply

Your email address will not be published. Required fields are marked *