1/26/16

By January 26, 2016 wod No Comments


Flaming Gorge CrossFit – CrossFit

Strength

Squat Snatch cycling

Minute 1: x4

Minute 2: x3

Minute 3: x2

X 3 (9min)

Cycle weights to hit reps successfully. Goal is to build upon each minute and round. ex: Min 1: 4 @ 65, min 2: 3@ 70, Min 3: 2@ 75, Min 4: 4@75, min 5:3 @80…

Muscle Clean

10 Mins to Establish max 5 rep Muscle clean

*Touch and Go no re gripping.

WOD

Metcon (AMRAP – Reps)

In 12 minutes, complete as many unbroken rounds as possible of the following:

6 Deadlifts (155/105)

4 Hang Power Cleans

2 STO

*Explanation – Only unbroken rounds will be counted as a point. Unbroken meaning, 6 deadlifts, directly into 4 hpc, and then straight into 2 sto….all without dropping the barbell. Once the 2 sto have been done, you may then drop the barbell and take whatever amount of rest you believe you need before trying to complete another unbroken round.

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