Tag Archives: squat cleans

Workout of the Day – Tuesday 2/21/17

21 Feb

EOMOM FOR TEN MIN OF: 

2 Squat Cleans + 1 Split Jerk

then 

AMRAP in 12 min of:

4 Hang Power Cleans (155/105)

4 Front Rack Lunges

4 Shoulder to Overhead

4 Muscle-ups or 8 Pull-ups and 8 Dips

Extra Credit

20 Hollow Rocks

20 Bicycle Crunches

X 5

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Workout of the Day – Sunday 2/12/17

12 Feb

AMRAP IN 6 MIN OF: 

12 Wall Ball

9 Push Press

6 Ball Slams

then

EMOM for 8 min of:

1 Squat Clean (heavy)

then

AMRAP in 10 min of:

10 T & G Snatch

25 Double-unders

10 T & G Box Jumps

30 Single-unders

then 

EMOM for 6 min of:

Snatch (light)

CROSSFIT 323 WOD RESULTS - 2/12

CROSSFIT 323 WOD RESULTS – 2/12

Workout of the Day – Sunday 12/4/16

4 Dec

KIPPING PROGRESSIONS

then 

EMOM for 10 min of:

1 Snatch @ 80% of 1 rep max

then

Ascending Ladder for 10 min of:

1 – 2 – 3 – 4 – 5…

Muscle-up

Handstand Push-up

Squats Clean (135/85)

After each round: 200 m Run

CROSSFIT 323 WOD RESULTS - 12/4

CROSSFIT 323 WOD RESULTS – 12/4