June 15, 2015 admin

06/15/15

1. 1 Power Clean + 1 Front Squat + 1 Split Jerk – build to tough set in 12mins:

2. 4 Sets:

:30 Jumping Squats
:30 Rest
:30 HS Negatives
:30 Rest
:30 Ring Rows
:30 Rest
:30 Hollow to Superman
:30 Rest


Competitor’s Program

1. 1 Power Clean + 2 Front Squats + 1 Split Jerk – build to tough set in 12mins

2a. 3×4-5 Sumo-Deadlifts, 21X1, rest :90
2b. 3x:45 HS Hold, rest :90

3. 5 Sets @ 80%:

:30 Row
:30 Rest
:30 Airdyne
:30 Rest
:30 Box Jump Overs 30/24″
:30 Rest


“You were born to win, but to be a winner, you must plan to win, prepare to win and expect to win.” – Zig Ziglar

Kipping Your Way Through CrossFit

Leave a Reply

Your email address will not be published.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