131007 ~ Cleaning Day
Strength
EMOM x 5 min
2 Squat Clean @ 80% 1RM Squat Clean
then...
EMOM x 5 Min
Power Clean + Hang Clean + 3 Front Squats + Jerk @ 75% Clean & Jerk
then...
AMRAP 2 min Power Clean + Jerk @ 75% Clean & Jerk
Conditioning:
12min AMRAP
20 Single Arm KB Overhead Lunge (right) (50/35#)
20 T2B
20 Single Arm KB OH Lunge (left) (50/35#)
20 Push Press (95/65#)
Cash Out:
10 min Bar MU practice
or
4 x 10 Strict Pull Ups (weighted if possible)
Posted on Mon, October 7, 2013
by CrossFit Canuck