070714 – Monday – Hang Clean, Russian KB Swing, Ring Dip

Coach Mary showing us her superior mobility...

Coach Mary showing us her superior mobility…


CrossFit Class

Hang Clean:
3-3-3-3-3

7 Rounds For Time:
3 Hang Cleans (75% of 3 RM)
6 Russian KB Swings (72/53)
9 Ring Dips

Mobility:
Hamstring Smashing (2 minutes per side)


OLY Class

Halting Clean Above Knee:
2-2-2-2

2 Position Clean (Floor + Below Knee):
2 x (1 + 2)
3 x (1 + 1)

Bent Over Row:
5-5-5-5


Endurance Class

Part One:
4 x 100 M Stride

Part Two:
15 Hill Repeats for time

Cool-down:
Planks

Post thoughts and results to “comments”.

 •  Jul 06, 2014

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