4/24/2017

By on April 23, 2017. Posted in .

Announcements

Bacon Beat Down – 6/23-6/25 – http://thebaconbeatdown.com/
Rex Rumble – 7/29 – http://www.boxtribetracker.com/1931/web/
Deuces Wild 8/5 – register at http://www.boxtribetracker.com/1964/web/
Return of Express Class! Mondays & Wednesdays from 12:15 to 12:45pm! Starts May 1st!

CrossFit Ocala – CrossFit

3 Position Squat Cleans – 5 sets of1 complex ascending in weight to heavy single complex (20 minutes)
– Bar does NOT return back to the ground until sequence is completed.
-1 full squat clean, 1 squat clean from the hang, 1 squat clean from the high hang
http://www.catalystathletics.com/exercise/70/3-Position-Clean/

View Public Whiteboard

Squat Warmup (No Measure)

400m Run or Row

2x

10 pass throughs

10 KB Swings

10 Straight Legged KB Deadlift

5 inch worms

10 jumping air squats

30 sec pigeon stretch

3POSC: 3 Position Clean

Yes Squat

Ground, low hang, high hang

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 6

6 Squat Cleans 95/65

6 Hand Release Push Ups

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 6

6 Squat Cleans 115/85

6 Strict Push Ups

Cool Down

200m walk

10 pass throughs

10 good mornings

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