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TOA CrossFit – CrossFit

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Weightlifting

Power Clean (1-1-1-1-1-1-1-1)

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

Build over the course of the 8 sets to today’s heavy.

Your first few sets should be double

Po: Position 2 Power Clean + Position 3 Power Clean (1-1-1-1-1-1-1-1)

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

Build over the course of the 8 sets to today’s heavy.

Metcon (Time)

RX+

Complete rounds of 9, 7 and 5 reps for time of:

92.5/65kg Power Clean

Ring Muscle-Up
8min cut off

Metcon (Time)

For time:

15 Power Cleans (70/47.5kg)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips
8min cut off

Metcon (Time)

Complete as many rounds and reps as possible in 8 minutes of:

10 Stationary Dips

10 Push-Ups

20 Kettlebell Swings

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