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Tucson CrossFit Class 1-19-16

18
Jan

Tucson CrossFit Class 1-19-16

Tucson CrossFit Class

Fitness

Performance

Every 2 Minutes for 10 Minutes Every 2 Minutes for 14 Minutes
Bench Press 60%/5, 70%/4, 80%/3, 85%/2, 90%/1 Power Clean + Push Jerk + Split Jerk 75%/2+1+1
8 Bent Over Rows
2 Rounds For Time
Complete as many rounds as possible in 20 Minutes of: 8 Deadlifts 102/71kg
60 Calorie Row 12 Strict HSPU
50 Wall Balls 60 Seconds Rest
40 Toes to Bar
30 Push Ups Then rest 2 Minutes and perform 2 Rounds For Time of:
20 Pull Ups 8 Power Clean 84/57kg
12 Handstand Push Ups
60 Seconds Rest
Extra:
Run 1 Mile Then rest 2 Minutes and perform 2 Rounds For Time of:
8 Hang Squat Clean 62/44kg
12 Shoulder to Overhead 62/44kg
60 Seconds Rest
Extra:  This is ideally done separate from the rest of the training
Row 1500 Meters easy
Then Row 8 rounds of 10 seconds max pace and 30 seconds light pace
Row 1500 Meters easy