140114 Tuesday


Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes:
Mobility +
Hang Squat Clean,
Plank Burpee Box Jump.

Strength/Skill Development

Power Clean + HPC + FS x 3. (Take 15 minutes to build to a tough complex. )


Metcon (AMRAP – Reps)

Complete 3 Rounds of:

30s Hang Squat Clean (60-70% of today’s best NTE 115/75lbs)

30s Rest

30s Plank Burpee Box Jump (NTE 20/16″)

30s Rest

30s Slammers

30s Rest

30s AirDyne (Cals)

90s Rest

Leave a Reply

Your email address will not be published.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

five + = 7

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>