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Monday, December 3, 2018

2018 December 2
by bk



5 sets of:
1 clean deadlift
1 hang clean high pull
1 hang power clean
1 front squat
1 hang squat clean
1 push jerk/split jerk

-each set starts every two minutes
-mechanics and technique work
-use moderate load for all sets

AMRAP in 10 minutes:
15 pushups
5 power clean (135/95)
5 hang clean (135/95)
5 front squat (135/95)

Core Development:
bird dog, 4 sets of 10 (5 each side)
50 hollow body rock

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Justin F permalink
    December 3, 2018

    Complex: 135#

    WOD: 155 @ 115# (first two rounds hang power cleans)

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