Workout
Front squat 8×2 reps
Notes
Use 60% of 1RM. Focus on driving up hard and fast. Rest 45 seconds between sets.
rest 5 minutes
Complete 10 rounds for time of:
5 Dumbbell power cleans (boys: 65#; girls: 45#) 20 [...]
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 Workout Front squat 1-1-1-1-1 reps rest 5 minutes Grace Complete for time: 30 Clean & jerks (boys: 135#; girls: 95#) Notes The bar may be lifted from the ground to the overhead position in any manner desired. The bar must stop at the shoulders before being brought overhead. The bar must be brought down [...]  Workout Front squat 3-3-3-3-3 reps rest 5 minutes Complete 4 rounds, spending 1 minute at each station for max reps: Dumbbell muscle snatch (boys: 45#; girls: 30#) Row (for calories) Ring dips A huge congratulations to Cindy Sexton for her stellar performance this weekend at the Element CrossFit Challenge, placing 7th overall in the [...] Improve the web with Nofollow Reciprocity. |
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