11/02/2016

Storm King , Storm King East – CrossFit


Your vibe attracts your tribe – 5 pm PA CF Class

Warm-up

Burg Warm- Up One (No Measure)

3 Rounds:

15 Calorie Row

12 Sit-Ups

9 Pausing Air Squats

Directly into…

3 Rounds:

5 T-Pushups

5 Hang Muscle Cleans (empty BB)

5 Strict Presses (empty BB)

With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Push Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Mobility Thoracic Foam Rolling (No Measure)

Weightlifting

Hang Clean (Halting 4 Position )

Every 90 seconds, for 12 minutes (8 sets):

4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

Metcon

SK: Metcon (AMRAP – Rounds and Reps)

Storm King – Competitor

Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean (205/135 lbs)

1 Front Squat (205/135 lbs)

1 Shoulder to Overhead (205/135 lbs)

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.

PP: Metcon (AMRAP – Rounds and Reps)

Pyramid Peak – Performance

Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean (155/95 lbs)

1 Front Squat (155/95 lbs)

1 Shoulder to Overhead (155/95 lbs)

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.

SR: Metcon (AMRAP – Rounds and Reps)

Spruce Railroad – Fitness

Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean (95/65 lbs)

1 Front Squat (95/65 lbs)

1 Shoulder to Overhead (95/65 lbs)

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.

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