12/9/14 – Heavy Power Cleans

RANT

There’s a ton of information about upcoming and ongoing things going on at CFSE written up on the whiteboard and being sent out via Rants and Newsletters, so pay attention!  You have any questions on anything, speak up!

CrossFit Performance

STRENGTH

3 heavy power cleans every :30 for 2 minutes

METCON

7 min AMRAP

7 Power Cleans (185/125)

10 BF Burpees

the AMRAP can be all singles – it is meant to be heavy!

CrossFit Fundamentals

SKILL

Modified HSPU, 5×10, rest :90

METCON

4 Rounds for Time

20 Wall Balls (20/14)

40 Strict Abmat Situps

Fundamental Strength

A. Wall Squat Therapy, 3×10, rest 1:00

B. Press@21×2, 4×5, rest 2:00

C. Kang Squats, 3×10, rest as needed

D. Hip Extensions, 3×10, rest 1:00