5/23/2017

 In Blog, Workout of the Day

“Success is no accident. It is hard work, perseverance, learning, sacrifice and most of all, love for what you are doing or learning to do.” – Pele

Tuesday

Pre-Class Strength Training

4 x 1. 1. 1. Clean Pull [80-100% for worksets]

8 x [1x Power Clean + 1 x Hang Power Clean]

In-Class Session

Gymnastics Skill

10 minutes Working on Building Hollow Position in Handstand Walk or Hold

4 sets of 20″ Holds or Walking

Workout of the Day

[5 Minutes of Run Prep via Dynamic Warm-Up]

Run 1 mile For Time (5 laps around gym)

[Rest 10:00]

Followed by Regionals Event 2

21-15-9

Dumbell Snatches [55/35]

Ring Dips / Push-Ups

[Time Cap: 6 Minutes]

Post-Class Accessory

2 sets:

3 x 8 C.O.S. [Snow Angels, Shoulder Extension, Shoulder Flexion]

30x GHDSU

crofton crossfit

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