CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at track)
Jo, who has been working for years on this, got her first strict pull-up on Monday! Congrats!!
Strength
3-Position Clean (Every 2 minutes, for 16 minutes (8 sets))
High Hang, Mid-Thigh, and then from the Floor
Aim to hang onto the bar for first two, then drop and reset for third
Conditioning
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
Every time the barbell hits the floor, perform 5 Push-Ups
Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.