Sunday, December 11, 2016

CrossFit Workout - Monday 12/12/16

Strength or Skill: Power clean 5-5-3-3-1-1-1
or practice at medium heavy weight

WOD: AMRAP in 15 minutes of
11 - mountain climber, 4 count
9 - power clean 135/95
7 - jump over ball slam
5 - ring dip

Sneak Peek for the Week:
Tuesday: Squat clean strength/skill,
WOD:  squat clean Grace or squat snatch Isabel

Wednesday: Rowing, Pushups & jump rope recovery met con

Thursday:  Seated DB press 5-5-5-5-max
Front squat & burpee 2-2-2 x4, heavy

Friday:  Skill or Make-up Day

Saturday:  Saturday Suck Fest, show up and see the board

9:30am Self Defense Basics Clinic, 90 minutes +.  $10 for members, $20 for non-members, all are welcome.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

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