Day 3 class & cleans

Crossfit Hit & Run class programming:

  • Bear Crawl x 1 length
  • Scap Push Up x 10
  • Burpee Broad Jump x 1 length
  • T Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: CGBP x 8-10 @ 20X1 – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Stationary) x 6-8 @ 2010 – Rest 60 seconds
  • B2: Ring Row x 8-10 @ 2111 (As horizontal as possible) – Rest 60 seconds

C. 3 Rounds

  • 60 seconds – Row for Calories
  • 30 seconds – Rest
  • 60 seconds – KBS (53/35)
  • 30 seconds – Rest
  • 60 seconds – MB Sit Up
  • 30 seconds – Rest

 Then I decided to work on these two movements since I needed some work on triple extension in the clean and pulling strength. 

Hang clean + jerk ( 3 + 1) @ #85/ 95/105/115/125/130/135

Clean pulls 3 x 3 #140/145/150 
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