by  in CrossFit

WOD – Crossfit – Friday – 4/12/19

PERFORMANCE
clean pull + clean + hang clean + front squat; work to a heavy single

For Time;
21 clean and jerk; 135/95
21 calorie bike
11 clean and jerk
11 calorie bike

FITNESS
EMOM x12 min; 3 hang power clean + 1 front squat
For Time;
15 KB swings
15 box jumps
15  calorie bike
9 KB swings
9 box jumps
9 calorie bike
STRETCH/COOLDOWN
TOO BE COMPLETED AS SOON AS YOU ARE DONE
bike 2 min easy
walk 100m
overhead anchored thoracic extension x:40 seconds
child’s pose x:40 seconds
forward fold x1 min

Comments

Alex RuggiereWOD – Crossfit – Friday – 4/12/19