210926
Santiam CrossFit – CrossFit
Skill Work
Metcon (Weight)
Pre-Workout:
On a 10:00 Clock:
Build up to a heavy hang power clean + 2 lunges
Workout
210926 (Time)
– RX –
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (135/95#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (135/95#)
100m Run
100m KB Farmer Carry (70/53#)
100m Run
– INTERMEDIATE –
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (95/65#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (95/65#)
100m Run
100m KB Farmer Carry (53/35#)
100m Run
– BEGINNER –
For Time:
100m Run
50 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (45/35#)
100m Run
1:30 Plank Hold
100m Run
30 Front Rack Lunges (45/35#)
100m Run
100m KB Farmer Carry (35/26#)
100m Run
Stretching
Metcon (No Measure)
3 Sets:
:30 Press-ups
:30 Downward Dog
:30 Alternating Triangle Pose