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Tuesday, March 27, 2018

2018 March 26
by bk

Warmup Primer

For 5 minutes:
10 Russian kettlebell swings
7 ring rows
7 pushups
10 air squats

Barbell Skill Work

EMOM 16 minutes…8 sets of… (each set starts every 2 minutes):
1 deadlift
1 hang clean high pull
1 clean pull
1 hang power clean
1 power clean
-choose a moderate working weight
-may add weight between sets


AMRAP in 10 minutes: (teams of two, alternating rounds)
7 box jump over (24in/20in)
7 hang power clean (115lb/80lb)

Core Development:
high plank (top of pushup), 4 sets of 35 seconds
arch body rock, 3 sets of 25

Post loads and team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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