09 Aug CrossFit – Mon, Aug 10

South Park, Potrero Hill – CrossFit

260810 (5 Rounds for time ↓ shorter is better)

– RX –

5 sets, each for time:

15 box jump-overs (20/24 in)

12 DB deadlifts (35/50 lb)

9 DB hang power cleans

6 DB shoulder-to-overheads

– Rest exactly 2:00 between sets.

– Use two dumbbells.

– INTERMEDIATE –

5 sets, each for time:

15 box jump-overs (20/24 in)

12 DB deadlifts (20/35 lb)

9 DB hang power cleans

6 DB shoulder-to-overheads

– Rest exactly 2:00 between sets.

– Use two dumbbells.

– BEGINNER –

5 sets, each for time:

10 box step-up overs (12/16 in)

9 DB deadlifts (10/15 lb)

6 DB hang power cleans

3 DB shoulder-to-overheads

– Rest exactly 2:00 between sets.

– Use two dumbbells.

– MASTERS 55+ –

5 sets each for time:

15 box jump-overs (20/24 in)

12 DB deadlifts (20/35 lb)

9 DB hang power cleans

6 DB shoulder-to-overheads

– Rest exactly 2:00 between sets.

– Use two dumbbells.

Skill Work (Checkmark)

Pre-workout skill

On an 8:00 clock:

Build up to a high box jump

Stretching (Checkmark)

1 set:

1:00 double-forearm stretch

1:00 banded shoulder stretch/arm

Week Preview

Tues- Benchmark Row test

Wed- Walking lunges/ HSPU