Crossfit Fife: Power cleans and runs - WoD

Wednesday 9 December 2009

Power cleans and runs - WoD - 8/12/09

Ballistic warmup

warmup - Bergener warmup

WoD - 800m run
155lb power clean x 21

x 3

1 comment:

Hans R. said...: who the hell came up with this one ouch; 11 December 2009 at 09:55

Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

Please download this free pdf courtsey of CrossFit HQ