Posted by IN

Harry Potter

13 October 2015

Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch

Clean (5 x 1 75-80% Complex)

Clean Complex 5 x 1 …… Clean Complex: Clean Pull, 5 sec lower to knee, 2 sec pause at knee, 3 sec lower to ground, Squat Clean from the ground 5 sets @70-80% of your 1RM Clean & Jerk

Death By Power Cleans (AMRAP – Rounds and Reps)

Start a clock and perform 1 power clean

At the beginning of the second minute perform 2 power cleans. Continue to add one rep per minute until you cannot finish the set within 60 seconds.
135/95