Tuesday: Dec 12, 2017
Warm up
6 Jumping Lunges
12 Second Ring Holds
14 Burpees
3 Rounds
Clean Warm Up
Barbell Cycling Practice @ 35% of 1 RM
5 Power Cleans
5 Shoulder to Overhead
Rest 1:00
5 Power Clean and Jerks
5 Hang Squat Cleans
Rest 1:00
5 Squat Cleans
5 Squat Clean Thrusters
Olympic Lifting -
CROSSFIT LINCHPIN TEST 7
4 Rounds for time of:
4 Power Cleans 205/145
4 Front Squats
4 Shoulder to Overhead
- Gymnastics
100 M Row
5 Strict HSPU
10 Cals Bike
5 Kipping HSPU
6 Minute AMRAP
- Conditioning
7 Dumbbell Snatches
7 Toes To Bar
10 Rounds for Time