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