5.22.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Clean Progression (From 2) (No Measure)

-Dip/Stand

-Dip/Drive

-Dip/Hinge/Stand

-Dip/Hinge/Drive

-FS

-Dip/Clean

-Dip/Hinge/Clean

Hang Clean (Heavy Double)

Metcon (AMRAP – Rounds and Reps)

Phase I:

5 Ring Rows

3 Cleans (Coach Assigns)

5 Ring Rows

2 Cleans

5 Ring Rows

1 Clean

AMRAP 10

Rx: (Phase II)

3 Strict Pull Up

3 Squat Cleans (155/115)

3 Strict Chin Up

2 Squat Cleans

3 Strict “L” Pull Up

1 Squat Clean

AMRAP 10

*Bands/ Ring Rows are allowed

Rx +: (Phase III)

3 Strict Pull Up

3 Squat Cleans (185/125)

3 Strict Chin Up

2 Squat Cleans

3 Strict “L” Pull Up

1 Squat Clean

AMRAP 10

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