CCX Wednesday 23-11-2022

Warm up: (9 Mins)

Round 1:

• 1 Min Row/Ski
• 1 Min Barbell Good Mornings
• 1 Min PVC Dislocates

Round 2:

• 1 Min Row/Ski
• 1 Min Strict Press (Slow Lower)
• 1 Min Front Squats

Round 3:

• 1 Min Row/Ski
• 1 Min Downward Dog to Cobra
• 1 Min Cossack Squat

Strength (12 Mins)

Every 2:30 Min’s x 5 sets:

• 4 Reps Strict Press (3 Sec pause at forehead on way Up + Down)
• into…
• 3 Position Clean: Dip/Below Knee Clean/Clean (Build Weight Each Set)

Workout:

18 Minute AMRAP

• 30 Double Unders/Single Unders
• 10 Wall Balls
• 5 Pull Ups/CTB/Bar Muscle Ups
• 3 Power Cleans M – 100/90/80 F-70/60/50…

*3 Power Cleans should be Heavy Singles, but shouldn’t be a weight you will fail