Vise/ViseDowntown
-Warm up-
10 minutes:
2 rounds:
25 Double-unders
10 Toes-to-bar
25 Double-unders
10 Toes-to-bar
5 minutes:
EMOTM for 3 minutes:
100 meter row
4 Burpees-over-rower
EMOTM for 3 minutes:
100 meter row
4 Burpees-over-rower
-Weightlifting-
Power Clean – EMOM for 10 minutes, complete 1
power clean + 1 push jerk
-Strength-
Split Jerk – Build to a heavy single rep in 10
minutes
-Conditioning-
25 Bar facing burpees
25 Power snatch 95/65
25 Box jump overs 30/24
25 Clean and jerks 95/65
25 Bar facing burpees
-Cool Down-
Couch Stretch
Post all results to comments.
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| Kelley Steele competes 6 weeks after her first CrossFit class. |
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