Call Us: (720)450.0155

WOD 20170315

14
Mar

WOD 20170315

CrossFit 

Strength
E2MOM for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

*Pause 2 sec at knee cap after each lift off

Build over the course of the 10 sets to something heavy.

Metcon
For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry
120 Double-Unders


Strength

Hang Power Clean skill work 10 minutes

then-

Every Minute on the Minute – 10 minutes

1 high hang power clean

1 hang power clean

*pick a weight that allows you to focus on skill and work on getting under the bar fast…stay with that weight for the EMOM

Metcon
For time:
Row 800/700m
60 Walking Lunges with Kettlebell Farmer’s Carry
200 single unders

Leave a Reply