Tuesday 7/21

Tune in to Games.CrossFit.com to watch Celai and Romy compete at the CrossFit Games. First event at 12:15 EST. 

Fitness 

Strength 

A. Hang squat clean - 3 reps (not for weight, focus on form) 

X 4 sets

B1. Single leg KB deadlift - 8 per leg x 3 sets 

B2. Strict knee to elbow - 10 reps x 3 sets 

Wod 

4 minute amrap 

5 hang power clean (95/65)

10 box jumps with step down

Rest 2 minutes 

4 minute amrap 

8 burpees 

8 KB swings (53/35)

Performance

Strength

A. Squat clean cluster 1.1.1 rest 10 seconds, rest 2 minutes x 4 sets 

B1. Clean grip RDL- 8 reps x 3 sets 

B2. Strict toe to bars- 10 reps x 3 sets 

Wod

4 minute amrap 

5 power cleans (135/85)

10 box jumps (24/20)

Rest 2 minutes 

4 minute amrap 

8 burpees 

8 KB swings (70/53)