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Tuesday 9-6-16

5
Sep

Tuesday 9-6-16

WOD

With a Running Clock…

At the 0:00:
AMRAP 5:
10 Power Snatch (95/65)
10 Barbell Burpees

At the 10:00
AMRAP 5:
15 Power Snatches (115/80)
15 Barbell Burpees

At the 20:00
AMRAP 5:
30 Power Snatches (135/95)
30 Barbell Burpees

Post three separate scores.

STRENGTH 

1: Tempo 2-position clean: 10 rounds- Every 2 minutes, compete:

-1x tempo hang clean + 1x clean (Work up to a max 1+1 for the day)

*Just like the tempo snatches from last week, but I am eliminating the high hang. For the tempo, it will be a 3 second pull to the knees and once you clear your knee caps, turn it on and perform the rest of the clean full speed.

2:  5 rounds – Every 3 minutes complete:

-3x split jerk (AHAP)

-Max rep strict pause ring dips (2 second pause in the bottom position)


Special Event

CFRC is proud to announce that we are hosting a Level 1 certification Oct 1st and 2nd.. Sign up! Click here for more details.


COMPETITIVE EDGE CYCLE

Our team at CrossFit Rancho Cucamonga is proud to offer challenging and exciting indoor Cycling classes. Click here for the CE Cycle schedule.

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