CrossFit – Fri, Dec 8

7
Dec

CrossFit – Fri, Dec 8

CrossFit Chilliwack – CrossFit

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231208 (Time)

– RX –

For time:

2 power cleans (105/155 lb)

50 double-unders

4 power cleans

50 double-unders

6 power cleans

50 double-unders

8 power cleans

50 double-unders

10 power cleans

– INTERMEDIATE –

For time:

2 power cleans (85/115 lb)

30 double-unders

4 power cleans

30 double-unders

6 power cleans

30 double-unders

8 power cleans

30 double-unders

10 power cleans

– BEGINNER –

For time:

2 power cleans (55/75 lb)

30 single-unders

4 power cleans

30 single-unders

6 power cleans

30 single-unders

8 power cleans

30 single-unders

10 power cleans

General Warm-up (No Measure)

2 rounds:

200-meter jog

:30 single-unders

10 kettlebell deadlifts

:30 single-under jump front to back

10 kettlebell swings

:30 single-under jump side to side

10 kettlebell deadlifts

:30 single-under left leg

10 kettlebell swings

:30 single-under right leg

Skill Work (Weight)

Pre-workout

On a 10:00 clock:

3 hang power cleans

– Build to a heavy set.

– Rest ~2:00 between sets.

Stretching (No Measure)

1 set:

1:00 lacrosse ball foot/side

1:00 standing pike stretch

– AT-HOME – (Time)

For time:

3 DB power cleans (35/50 lb)

50 double-unders

6 DB power cleans

50 double-unders

9 DB power cleans

50 double-unders

12 DB power cleans

50 double-unders

15 DB power cleans

– Use two DBs.