HomeFront Crossfit

HomeFront Crossfit

Latest News

Archives

HomeFront Crossfit

Day 39 Se 13/14

June 12th, 2013

WOD

1) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly).

Notes: These should be UB reps, if you cannot perform them UB then lower the load.

Conditioning

5 rounds for total reps:

1 min AMRAP of:

5 Over the Box Jumps (down) 30/24″
10 KBS 32/24kg
5 Over the Box Jumps (back) 30/24″
5 Thrusters 60/45#

*Rest 1 minute after each round.

Notes: Over the Box Jumps should be performed with 5 boxes lined up in succession. Place the kettlebell on one end of the boxes, and the barbell on the other end.

Midline

1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1b) 3XME Hanging L-Hold – rest 60 sec. DEMO VIDEO (lulz, point your toes)

Comments

Think you have what it takes? Sign up today!

Homefront Crossfit

  • 3 Barrett Ct
    Orange NSW 2800

Angus: 0430 484 933

Sally: 0419 604 649

All Right Reserved By HomeFront Crossfit | CrossFit© is a registered trademark of CrossFit Inc.

CrossFit Journal: The Performance-Based Lifestyle Resource

Designed By Forefathers