Wednesday 9/3

METCON: “CFNE’s East Coast Challenge WOD#1: Task Priority FGB

LEVEL 2 – 3 rounds
20 Wallballs (10′ target)@20/14
20 Kettlebell Sumo-Deadlift High Pulls@70/53
20 Box Jumps@24/20
20 Barbell Shoulder-to-Overhead@95/65
10 Calories on the Rower@D5
Rest :30 seconds
*13 Minute Time Cap*

LEVEL 1 – 2 rounds
15 Wallballs
15 Kettlebell Sumo-Deadlift High Pulls
15 Box Jumps
15 Barbell Shoulder-to-Overhead
10 Calories on the Rower
Rest :30 seconds
*13 Minute Time Cap*

 

OLYMPIC CLASS
a) Warm up with Cluster + OHSs with the empty bar or light weight
b) 3×3 Postion Cleans + 1 Jerk@increasing
c) Timed Lifts
45s + 90s Intervals 1 Clean during the 45s interval 1 Clean & Jerk during the 90s intervals

Twitter Digg Delicious Stumbleupon Technorati Facebook Email

No comments yet... Be the first to leave a reply!