crossft

Tuesday 9.29.2015

Strength

15 min to find Heavy
Clean Pull + Clean Hang Pull + Clean

 

Conditioning

3 Rounds

400m Run
10 1 Arm DB Hang Clean and Press per side 40/30
*2 min Rest

Finisher
3 x ME Weighted V-up

Competition

3 Rounds
5 Clean and Jerks 135/95
5 Muscle Up

Beginners’

Strength
10 Minutes Clean Technique Work

Conditioning

4 rounds
200m Run
10 DB Clean and Press

Finisher
3 x ME V-Up

Monday 8.24.2015

Strength

12 x 2 Sumo Deadlift @55%
*
Every 30 seconds

Conditioning

For TIme:

21-15-9

Wall Ball 20/14
Air Squat
Sit-up

Finisher
3 x 10 per leg DB Split Squat

Competition
*12/11 ft target
3 x ME Ring Dip

Beginner

Strength
5 x 5 Sumo Deadlift

Conditioning

15-12-9

Wall Ball
Air Squat
Sit-up

Finisher
50 steps walking lunges