Down to Clown

16
Sep

Down to Clown

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 Bar Single Leg RDL/side

12 Bar Rollouts

5 Calorie Machine

Weightlifting

Shoulder Press (3 x “21’s” ascending or across – athlete choice)

7 bottom 1/2 ROM

7 top 1/2 ROM

7 full reps

Metcon

Metcon (Time)

500m Row/.75 mile bike

21 DB Power Cleans 50/35

21 DB Push Jerks

500m Row/.75 mile bike

15 DB Power Cleans

15 DB Push Jerks

500m Row/.75 mile bike

9 DB Power Cleans

9 DB Push Jerks
RX+ – 135/95 bar