11 Jun CrossFit – Fri, Jun 12

South Park, Potrero Hill – CrossFit

Partner 2012 CrossFit Regional Team Event 2 (Time ↓ Shorter is Better)

– RX –

For time with a partner:

1,000-m row

25 alternating single-leg squats

15 hang power cleans (135/225 lb)

– As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.

– Score is the time it takes for both athletes to complete workout.

– INTERMEDIATE –

For time with a partner:

1,000-m row

25 alternating single-leg squats

15 hang power cleans (105/155 lb)

– As soon as Partner 1 exits the rower, Partner 2 begins rowing.

– Score is the time it takes for both athletes to complete the workout.

– BEGINNER –

For time with a partner:

750-m row

25 alternating reverse lunges

15 DB hang power cleans (10/20 lb)

– As soon as Partner 1 exits the rower, Partner 2 begins rowing.

– Score is the time it takes for both athletes to complete the workout.

– MASTERS 55+ –

For time with a partner:

1,000-m row

25 alternating single-leg squats

15 hang power cleans (105/155 lb)

– As soon as partner 1 exits the rower, partner 2 begins rowing.

– Score is the time it takes for both athletes to complete the workout

Skill Work (Checkmark)

Pre-workout strength

On a 10:00 clock:

8-6-4-2

Hang power cleans

– As the repetitions decrease, increase the load.

– Build to heavier than workout weight.

Stretching (Checkmark)

1 set:

1:00 foam roll calves

1:00 foam roll hamstrings

1:00 foam roll quads

1:00 foam roll lats

Week Preview

Sat- Overhead squats/ Double unders

Sun- Plate carry/ Deadlifts/ T2B

Mon- Bench press/ C2B pull-ups