Big Thompson CrossFit WOD 15.7.14

CrossFit

Strength/Skill

Cleans 3×1 @ 90%

W.O.D.

Within 10 minutes, increasing weight complete 5 times for heaviest weight/set

1-1-1-1-1

One Set = 1 Hang Power Clean/1 Hang Squat Clean/ 1 Power Clean/ 1 Squat Clean

A hang power clean followed by a hang squat clean followed by a power clean followed by a squat clean without dropping the bar is one (1) rep.  Take time as needed between sets to work to a heavy weight.  Athletes may partner on a bar.

Boot Camp

W.O.D.

(7:30 am, Tues./Thurs.)

           

AMRAP 30 Minutes

800 Run

10 Pull Ups

20 Sit Ups

Baby Lincoln