The 6:30 pm class this Wednesday, April 5 is canceled due to a private event. Please join us for the 5:30 or 7:30 pm class instead!
power clean+hang clean
- to a heavy single
- 3-5×1 @ max power clean+hang clean
- 12 deadlifts (155/105)
- 12 hang power cleans (155/105)
- 12 box jump step-downs (24/20)
– 1 min. rest between rounds
Accessory Strength/Size/Skill (“S3“):
(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)
- 3-5×5 (start at final hang clean)
close-grip bench press
- 3×12-15 (2020 tempo)
– one work set every 3 min.
incline dumbbell bench press
- 2-3×15 (1010 tempo)
Accessory Speed/Stamina (“S5“):
(to be performed outside of class on your own)
16 min. run/bike/row @ 80%
Review movements here: http://www.divisionstcrossfit.com/movement-glossary/
Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/
Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/
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