WEDNESDAY

IRONWOOD CrossFit – CrossFit

HAPPY BIRTHDAY RICH!!


Warm-up

30 Seconds

Jumping Jacks

Push-up to Down Dog

Active Samson

Active Spidermans

Side Lunge

Air Squats

PVC Pass Throughs

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Weightlifting

Hang Power Clean

Take 15 minutes to build to todays heavy Set of 3.

PERFORMANCE AND FITNESS

SKY HOOK (Time)

3 Rounds:

20 Hang Power Cleans (95/65+, 75/55)

20 Front Squats (95/65+, 75/55)

20 Push Press (95/65+, 75/55)

4PM TEEN/TWEEN FITNESS

4PM SKY HOOK (Time)

3 Rounds:

20 Hang Power Cleans

20 Front Squats

20 Push Press

By | 2017-12-05T19:45:16+00:00 December 5th, 2017|WOD|0 Comments

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