9.14.16 “Unbroken Hang Cleans”

September 13, 2016

CrossFIt Bridgewater’s Teens Class has started back up and already going strong with these lil Gladiators!!!
Monday and Wednesday from 3:30pm-4:30pm
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FITNESS & LIFESTYLE

STRENGTH
Every :90 seconds for 7 sets
2 Hang Power Cleans
Work up to a max for the day

BARBELL CONDITIONING
3 rounds
max unbroken reps of Hang Power Cleans
at 70% of your max of today’s strength (goal is 10-20 reps)
rest 2:00 Minutes between rounds

CASHOUT
Teams of 2
3 Rounds
800m Relays

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4 Rounds of:
15 Med Ball Back Extensions (20,15)

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
4 Rounds
Row 1500m
or
Run 1200m
or
Airdyne Max Cals in 5 Mins
Rest 4 Minutes between rounds

OLY
Hang Power Clean
5×2 @ 80% 1RM
Rest :90 Seconds

 

 

PERFORMANCE & SPORT

1. OLY
Hang Power Clean
5×2 @ 80% 1RM
Rest :90 Seconds

2. BARBELL CONDITIONING
3 rounds
max unbroken reps of Hang Power Cleans
at 60% of your max
rest 2:00 Minutes between rounds

3. ENDURANCE
Teams of 2
3 Rounds
800m Relays

3. Todays Core

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    “Six Pack”
    21-18-15-12-9-6-3
    Kettlebell Swings (53/35#)
    Push-ups
    Sit-ups

    Joe 9:25 rx
    Andy 9:47 rx
    Boob 9:25 modified everything
    Tim 12:49 rx

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