Workout of the day

3.2.15

Warm-up:

40 yards – Skip/Skip/Shuffle/Shuffle
20yds – Spiderman/Inchworm
10/5 Each – Roll-over- V sit, Scorpions, Sumo Squat, Gorilla Reach, Windmills
2 Rounds – 10 Zombie Squats, PVC Shoulder Press, Prone Cobras

Strength/Skill:

1) BB Warm-up — Clean and Jerk
2)  Every 90s for 9min — Clean + Hang Clean + Jerk
3A)  BB Inverted Row w/ 3 count hold @ top 3 x max reps — Rest 30s
3B)  Push-ups (floor/ 45′s/ 2 x 45′s) 3 x max — Rest 60s

Conditioning:

*11min AMRAP*
40 Thrusters (45/35)
10 Box Jumps (24/20 – step down)
30 Thrusters (95/65)
10 Box Jumps
20 Thrusters (115/80)
10 Box Jumps
10 Thrusters (135/95)
10 Box Jumps

  • Updates & Announcements

    Schedule Change Effective October 1, 2014
    22.09.2014

     

    Belle City CrossFit will be changing class times starting in....

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