CrossFit Kids- CANCELLED
CrossFit Endurance- 5:30pm (at track)
It makes the coaches happy seeing athletes actively working on strengthening their shoulder before and after class!
Strength
Power Clean (Every minute, on the minute, for 12 minutes)
Conditioning
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks (55/35#)
50 Double-Unders
10 Dumbbell or Kettlebell Hang Clean & Jerks (55/35#)
50 Double-Unders
Dumbbell Hang Cleans should be to a full squat
Double-Under modifications will be 100 Single-Unders
Double-Under modifications will be 100 Single-Unders
Accessory Work
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Planks x 45-60 seconds
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Planks x 45-60 seconds
Rest 60 seconds
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%