Wednesday September 18, 2013

Posted on Sep 17, 2013 | 0 comments

This Saturday we have several clients competing at “The Wreck’ning”, a competition at Another Level CrossFit here in Lodi. Hope to see a lot of supporters there cheering them on! Should be an exciting event!

 

Strength:

2 Hang Power Clean+ 1 Hang Squat Clean

Every Minute on the Minute for 10 Minutes, 1 rep of the complex…add weight each round.

 

WOD:

20 Front Rack Alternating Lunges (in place) 95#/65#

20 Power Cleans 95#/65#

20 Push Press 95#/65#

20 Hang Squat Cleans 95#/65#

20 Overhead Squats 95#/65#

*4 Burpees every minute on the minute

THE WOD BEGINS WITH 4 BURPEES

 

CROSSFIT MELT

WOD:

30 Goblet Squats w/ KB

30 Alternating Lunges w/ KB

30 Ground to Overhead w/ Plate

30 Deadlifts w/ barbell

30 Ball Slams

*3 Burpees every minute on the minute