"Champ" | PRVN Affiliate | Squat Clean Compex + Toes to Bar
Автор: Vintage CrossFit
Загружено: 2021-05-20
Просмотров: 1362
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Dynamic Clean Warm-Up
2 Rounds
1:00 Cardio Choice
5/5 High Box Step-Ups
5 High Box Jumps
10 Barbell Upright Rows
10 Barbell Front Squats
Hip Mobility
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min Couch Stretch (each side)
1min Weighted Ankle Stretch (each side)
Clean Complex
Take 15:00 to Find a Heavy for the Day
Power Clean + Hang Clean + Touch-and-Go Squat Clean
“Champ”
For Time:
15 Toe to Bar
1 Squat Clean + 4 Front Squats
15 Toe to Bar
2 Squat Cleans + 3 Front Squats
15 Toe to Bar
3 Squat Cleans + 2 Front Squats
15 Toe to Bar
4 Squat Cleans + 1 Front Squats
Load: 225/155#
Cap: 10:00
L3: as prescribed
L2: 185/125#, K2E
L1:
4 Rounds For Time:
15 Abmat Sit-Ups
5 Hang DB Squat Cleans + 10 DB Front Squats
Load: 35/25#
Accessory
3-4 Rounds
10/10 SL Barbell Hip Thrust
:30sec Weighted Wall Sit
:15sec Supine Hold on GHD *weighted if possible
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