CrossFit WOD Monday June 19th, 2017


CFR Hampstead, CFR ILM, CFR Leland – CrossFit

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10 minutes ongoing clock of…

400m Run

Then, 2 Rounds:

10 Air Squats

10 Muscle Cleans w/ barbell

10 Power Cleans w/ barbell

A: Power Clean

A. Power Clean (20 min ongoing clock)

Min 1-10

Coach providing drills to execute better movements on the power clean. Barbell only or very light in load to make sure technique is the focus!

Min 10-20 (build to heavy touch and go double)

2 reps on the 2nd min for 10 min (5 sets total)

* remember as the weights get heavy keep the speed dropping under the bar and getting a little lower… closer to parrallel

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles




* Coaches watch the class Air Squat as a group. If they cannot achieve a below parallel position find them a medicine ball (with plate if neeed) to sit to each rep to aid in learning the depth of the squat

Post Workout Cool down & Mobility 20 min

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