01/28/2016

Chickasha CrossFit – Fitness

Warm-up

Strength

Four sets of:

Ground to Overhead x 3-5 reps

Rest 2-3 minutes

If you are confident with the snatch or clean and jerk feel free to take these up pretty heavy.

If not PLEASE stay LIGHT and focus on FORM.

Use “Add Performance” feature to add results.

WOD

Metcon (AMRAP – Rounds and Reps)

For Two Sets:

As many rounds and reps as possible in 4 minutes of:

3 Power Cleans (185/125 lbs)

6 Box Jumps 30/24

9 Push-Ups

rest 4 minutes

Obviously this is a very stout WOD… if you can only get 1.5 power cleans in 4 minutes you should probably consider scaling the weight to something more manageable… a good number would be 5-6 rounds per set.

(If you can get this many rounds but your form looks like a dog trying to pass a peach seed… you should also lower the weight.)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s