04/09/2015

Main – CROSSFIT

(No Measure)

10 minute skill workshop:

Rowing mechanics and drills

https://www.youtube.com/watch?v=grxVHi5LpRo

Clean (10×1)

Every 90 seconds for 15 minutes (10 rounds):

Rx+:

1 squat clean with 2 second pause at bottom of the catch

Rx:

Hang Power Clean (without the pause)

*Start with moderate load and build to a max effort for the day.

Metcon (Calories)

Divide class in 2-3 teams (3-5 people per team ideally):

20 minutes-

Max calorie row

*Rotate athletes every 60 seconds. Score is the total calories you accumulate as a team in 20 minutes. Athletes must perform 5 burpees EMOM during the minutes when they aren’t rowing.

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