5/8/15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

HPC Progression (No Measure)

-dip/stand

-dip/drive

-dip/hinge/stand

-dip/hinge/drive

-FS

-dip/clean

-dip/hinge/clean

Hang Clean (Heavy 2)

Phase I: Hang Power Clean + FS

*skill development, not loading

Metcon (AMRAP – Rounds and Reps)

In teams of 2:

3 HPC (135/95)

6 Lat MB Throw

6 HPC

12 Lat MB Throw

9 HPC

18 Lat MB Throw

-Then go back to the Top

AMRAP 10

Phase III:

In teams of 2:

3 HPC (155/115)

6 Lat MB Throw

6 HPC

12 Lat MB Throw

9 HPC

18 Lat MB Throw

-Then go back to the Top

AMRAP 10

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