150529 Friday

CrossFit Hammermill – CrossFit

Dynamic Effort Posterior Focus … Get Fast.

WARM-UP

15:00 … Total

05:00 … GPP

5 rounds:

30 sec Lunges

30 sec HR Push-ups

08:00 … Mobility Work

@13:00 … Burgener Warm-up w/pvc

.

SPEED

15:00 … Total

Squat Cleans

05:00 … Warm-up to 50%

08:00 … 8 sets x

1 Power Clean & 1 Squat Clean

30 second Rests

.

WOD

30:00 Time Cap

@50%(Squat Clean)

May add weight each round

Buy In: 50 Swing Pulls @35/53/70#

5 rounds:

3 DeadLifts

3 Cleans from floor

3 Front Squats

120 yard Run (2 trips)

Cash Out: 50 Swing Pulls @35/53/70#

Two Scores:

1) Total Time

2) Max Weight

Metcon (Time)

Total Time

Metcon (Weight)

Max Weight

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