CrossFit – Fri, Mar 29

CrossFit Chilliwack – CrossFit

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Strict Elizabeth (Time)

– RX –

For time:

21-15-9

Squat cleans (95/135 lb)

Strict ring dips

– INTERMEDIATE –

For time:

21-15-9

Squat cleans (65/95 lb)

Jumping ring dips

– BEGINNER –

For time:

15-12-9

Hang squat cleans (35/45 lb)

Foot-assisted ring dips

General Warm-up (No Measure)

On a 5:00 clock with a partner:

5 pass throughs

5 around the worlds

5 muscle cleans

5 jumping ring dips

– Use a PVC.

Skill Work (Weight)

Post-workout

On a 8:00 clock:

Build to a heavy 1-rep squat clean

Stretching (No Measure)

1 set:

1:00 foam roll quads

1:00 couch stretch/side

– AT-HOME – (Time)

For time:

21-15-9

Dumbbell squat cleans (35/50 lb)

Push-ups on dumbbells

– Use two dumbbells.