CrossFit – Wed, Oct 5
Performance
2 Clean Pulls + 1 Squat Clean (1 Complex every 1:30 x 5 Sets)
<p>Coach’s Notes: The intent of the Clean Pulls is to focus on building strength, positioning and speed with the first and second pull. Do 2 pulls, drop and then reset for the Squat Clean. </p>
Fitness
Russian KBS (10 Reps every 1:30 x 5 Sets)
<p>Coach’s Notes: Work towards finishing at a heavier weight than last week.</p>
Performance
Metcon (Time)
<p>For Time:</p><p>30-20-10</p><p>Toes to Bar</p><p>Hang Power Cleans (115/75)</p>
Fitness
Metcon (Time)
<p>For Time:</p><p>30-20-10</p><p>Abmat Sit-ups</p><p>KB Sumo Deadlift High Pull (70/53)</p><p> </p>