Crossfit 90 – 14/07/2018

Warmup: for 3-4 rounds
20 Cal Row / 10 AB
15 WB
10 Bottom-up Double KB Squats 

Mobility: Hip, Ankles & Wrists

Weightlifting:
Every 1:30 minutes, for 6 sets:
Power Clean x 3 reps 

5 min to find weight, then
Sets 1-3 = @ 70% of 1-RM Power Clean
Sets 4-6 = @ 80% of 1-RM Power Clean

Odd Object Conditioning for 10 minutes
Alternating On the Minute (5 Rounds):
A – 4 Längen Box Push
B – 6-8 Frontsquat (Tempo: 30X2)

Conditioning: Every 6 minutes, for 24 minutes (4 sets)
20/15 Calorie Row / Ski Erg
10 Shoulder to Overhead (70/50)
10 Muscle-Ups / 15 C2B / 20 PU
3 small rds run

 
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