3/4/14

3/4/14

Main – CrossFit

Weightlifting

Hang Clean (10 Min EMOM 2 clean deads and 2 Hang cleans )

2 clean deadlift
then
2 Hang Cleans

When you do the 2 clean deadlifts you are working on your olympic lift form and putting yourself in the perfect position from the floor to above your knee.
Then do your 2 Hang Cleans

Metcon

Happy 40th Birthday Amy Plonk!!!! (Time)

Partner WOD
4 Rounds
10 Slam ball throws over the 8ft pull-up bar (20/30)
20 Step ups (20″/24″)
30 Sit ups
40 Jump ropes (singles)
Each partner has to get all the reps. You both work together at the same time on everything except the slam ball throws.

PPLAdmin

PPLAdmin

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