06 Mar CrossFit – Sat, Mar 7

South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 4:00

2 sets:

7/9-calorie row

5 hang deadlift and shrugs

5 hang power cleans

5 box step-ups

5 box jumps

260307 (2 Rounds for time)

– RX –

For time with a partner:

21 hang power cleans (95/135 lb)

15/21-cal row

15 hang power cleans (105/155 lb)

10/15-cal row

9 hang power cleans (120/175 lb)

7/9-cal row

– Partner 1 completes all of the work; then, partner 2 completes all of the work.

– Non-working partner can adjust weights while their partner is rowing.

Right into

21 box jumps (20/24 in)

15/21-cal row

15 box jumps (20/24 in)

10/15-cal row

9 box jumps (20/24 in)

7/9-cal row

– Partner 1 completes all of the work; then, partner 2 completes all of the work.

– INTERMEDIATE –

For time with a partner:

21 hang power cleans (75/115 lb)

15/21-cal row

15 hang power cleans (85/125 lb)

10/15-cal row

9 hang power cleans (95/135 lb)

7/9-cal row

– Partner 1 completes all of the work; then, partner 2 completes all of the work.

– Non-working partner can adjust weights while their partner is rowing.

Right into

21 box jumps (20/24 in)

15/21-cal row

15 box jumps (20/24 in)

10/15-cal row

9 box jumps (20/24 in)

7/9-cal row

– Partner 1 completes all of the work; then, partner 2 completes all of the work.

– BEGINNER –

For time with a partner:

12 hang power cleans (35/45 lb)

9/12-cal row

9 hang power cleans (40/55 lb)

7/9-cal row

6 hang power cleans (45/65 lb)

5/6-cal row

– Partner 1 completes all of the work; then, partner 2 completes all of the work.

– Non-working partner can adjust weights while their partner is rowing.

Right into

12 box jumps (8/12 in)

9/12-cal row

9 box jumps (8/12 in)

7/9-cal row

6 box jumps (8/12 in)

5/6-cal row

– Partner 1 completes all of the work; then, partner 2 completes all of the work.

– MASTERS 55+ –

For time with a partner:

21 hang power cleans (75/115 lb)

21-cal row

15 hang power cleans (85/125 lb)

15-cal row

9 hang power cleans (95/135 lb)

9-cal row

– Partner one completes all of the work; then, partner 2 completes all of the work.

– Non-working partner can adjust weights while their partner is rowing.

Right into

21 box jumps (20/24 in)

21-cal row

15 box jumps (20/24 in)

15-cal row

9 box jumps (20/24 in)

9-cal row

– Partner one completes all of the work; then, partner 2 completes all of the work

Skill Work (Checkmark)

Pre-workout strength

Every 1:30 for 5 sets:

3 hang power cleans

Stretching (Checkmark)

1 set:

3:00-5:00 recovery walk or easy jog with your partner

– AT-HOME – (2 Rounds for time)

– AT-HOME –

For total time (including rest):

30 DB hang power cleans (35/50 lb)

300-m run

20 DB hang power cleans

200-m run

10 DB hang power cleans

100-m run

5:00 rest

21 broad jumps (5/6 ft)

300-m run

15 broad jumps

200-m run

9 broad jumps

100-m run

– Use two dumbbells.