4/12/2017

By on April 11, 2017. Posted in .

CrossFit Ocala – CrossFit

EMOM 8 – 1 Deadlift, 1 Hang Power Clean + 1 Push Jerk
L1 – Fundamentals/empty bar
L2 – Less than 40% 1rm C&J
L3 – Less than 50%
L4: Coach’s Discretion

View Public Whiteboard

CF 03 (No Measure)

400m run

2x

10 pass throughs

10 ring rows

10 push ups

10 jumping air squats

10 good mornings

30 sec pigeon stretch

GPP: Metcon (Time)

5 Rounds For Time

9 Deadlifts 95/65

6 Hang Power Cleans

3 Push Jerks

20 dubs after each round

COMP: Metcon (Time)

5 Rounds For Time

9 Deadlifts 115/85

6 Hang Power Cleans

3 Push Jerks

20 dubs after each round
15 min time cap

Cool Down

200m walk

10 pass throughs

10 good mornings

30 sec pigeon stretch

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