Sep
30th

9.30.14

Categories: CrossFit |

CrossFit Acclaim – CrossFit

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(No Measure)

Run 200
Then:
10 Med Ball / Wall Ball
15 Second Hand Stand Hold
20 Air Squat

(No Measure)

Burgener Warm-up (clean grip)

Metcon (Weight)

EMOM 9
MINUTES 1-3 CLEAN & JERK X4 @ 60# UNDER 1RM
MINUTES 4-6 CLEAN & JERK X3 @ 50# UNDER 1RM
MINUTES 7-9 CLEAN & JERK X2 @ 40# UNDER 1RM

Score is weight lifted for last 3 minutes – Full squat cleans

Mobility

After your WOD, complete the following:
Calf stretch: 2 minutes per calf (4 minutes total)
Banded shoulder stretches (1 minute per arm per stretch, 6 minutes total)
Bottom position of squat–pushing knees out, rolling ankles, extending lumbar (2 minutes)

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