Cynthia and Nicole took the floor for their first ever CrossFit competition this last weekend at FrostFit. Congratulations ladies on your first competition and being open to trying something new.
#betterthanyesterday #proudcoach
CrossFit:
A.
7 Min build to a three rep power clean
The goal for this build is to perform three consecutive power cleans from the ground. Each time you clean the bar drop it and set up as soon as it hits the ground. Take the time needed to set up and perform your next rep. This means do not walk away from the bar. Drop it, get your setup positioning dialed in, reestablish your hook grip and hit your next rep. If you go so heavy that you need more than 3-5 seconds between reps drop the weight down.
B.
6 Min EMOM
3 Power cleans at the previous weight established in part A.
C.
3 Rounds of
2 Min Max Thrusters @ 65/95#
2 Min Recovery
Make note of all your reps for each set and mark your total on the board.
D.
Row 1000m for time
Fitness:
A.
7 Min build to a heavy three rep back squat
B.
6 Min EMOM
3 Back Squats at the previous weight established in part A.
C.
3 Rounds of
2 Min Max KB Thrusters @ 20/40#
2 Min Recovery
D.
Row 1000m for time
No comments:
Post a Comment