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Fall into Strength 9/2/14 (start of new cycle)

Bootcamp CrossFit

Warm-up:
hip and should mobility
3 strict pull-ups EMOM for 7 min.

Strength:
8×3 Power Clean + 3Push-Press

Use 8 sets to work up to a peak set of 3 power clean plus push press, drop 20% and 2 sets of 5

Conditioning:
 10 minutes
800m Run (1000 m row for anyone not able to run)
30 Box Jumps (Box step ups for beginners)
30 Deadlifts (115/75) (95/65 for beginners)
30 Back Squats (115/75) (95/65 for beginners)
Max Wallballs until time expires
-Advanced athletes may complete at (135/95)

September 1, 2014 | News | 0

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