Public Whiteboard

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Components

Double-Unders

Hang Power Clean

Metcon

30Mar2016

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Mobility:
1) Frogger
2) Banded Bully
3) Pec/Lat

Strength & Skill

Double-Unders

Hang Power Clean (Technique)

Hang Power Clean

Metcon

Metcon (7 Rounds for weight)

Every 2 Minutes For 14 Minutes Perform:

5 Hang Power Cleans
50 Double Unders

*Increasing In Weight On Hang Power Cleans*

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, March 30, 2016

Clients:

Clients

Colin
Wright

4:00 PM CrossFit

1 x 50

Brian
Burke

6:00 AM CrossFit

1 x 30

Dale
Hollenbeck

6:00 PM CrossFit

7 x 75

single jump rope per set.

Randall
Brown

5:00 PM CrossFit

1 x 50

Private

9:30 AM CrossFit

1 x 22

Justin
Fadler

6:00 AM CrossFit

1 x 1