wod

7.25.16 CrossFit Workout WOD Parker Lone Tree CO

By 07/24/2016 No Comments

Monday-

Warm-up

400m Run

3 Rounds-

8 Front Squats (45/35/15)

8 Strict press

8 Good Mornings

8 Back Rack Lunges

Coach’s Led- Clean and Jerk

A. Clean and Jerk (8 sets) *2 second pause 2 inches off the floor, 2 second pause below the knee, 2 second pause above the knee. Stay around 55-70% and work on positioning

B. For Time- (18 Minute Cap)

20-15-10-5

Thrusters (96/65)

Toes-to-Bar

Burpees

Shean

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