Westbound CrossFit (Coach Loni)
1200 (9 of us)
Warm Up
Run
Hamstring sweeps
Walk on toes
Walk on heels
Jump rope
Speed steps
Hang clean pull
Hang muscle clean
Hang power clean
Strength/Skill
Every minute on the minute x 8
3 Hang Power Clean
Building each minute to moderately heavy load.
I worked up from 95-100-105-110-115-115-115-115. On the minute felt fast and I was not recovered for the next set.
Conditioning
Hang power clean
21-15-9-15-21
(95/65lb.)
Double Under
42-30-18-30-42
For time.
Goal: Sub 9
Cap: 12 minutes
Intermediate: 75/55lb., 1/2 double unders
Baseline: 45/35lb., single unders
I scaled to 45 pounds and did 1.5x single unders (63-45-27-45-63) and finished in 6:50. I would have struggled with a heavier load (my forearms are still shot), but I could have done 2x single unders
Cool Down
Single leg calf raises
Wall leaning toe raises
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