210909

Verdant CrossFit, Verdant CrossFit North – CrossFit

Clean (2 2 )

Goal is to do a squat clean

85%

don’t touch and go, just drop between

WOD: Metcon (Time)

10 Squat Clean 155/105

15 Toes To Bar

8 Squat Cleans

20 Toes to Bar

10 Squat Clean

15 Toe to Bar

RUN: Metcon (No Measure)

Running Joint/Muscle Strengthening:

Single Leg Bounding 4 x 20m/side

Rebounding Jumps 4 x 10 (short height)

2 x 20 ea

Tip toe walk

Heel Walk

BB: Power Clean (3 3 3 3)

Do 2 Power Clean and 1 Hang Power Clean

all at 80%

BB: Front Squat (3 3 3)

80 80 80

BB: Back Squat (5 5 5)

70 70 70