Call Us: (440) 238-3338

September 3 2016

2
Sep

September 3 2016

power clean progressive

September 3 2016

CORE PREP
“Core Tabata”
4 x 20 secs / 10 secs
Tabata Hollow Hold
Tabata Hollow Rock

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 4 intervals.

STRENGTH
A) 2 Snatch Balance + 1 Overhead Squat:
6×1 at 70% 1RM
*Work up to 70% of your best Squat Snatch 1RM.*
B) Back Rack Barbell Lunge:
20-20-20-20
*10 Reps per Leg, 20 Reps total per set.*

WOD
For time:
3 rounds of:
5 Pull-ups/ FRX: Assisted Pull-Ups
10 Push-ups
15 Air Squats
— then —
3 rounds of:
5 Ring Dips/ FRX: Ring Dip Progressions
10 Hang Power Cleans, CRX: 135/95 lbs, FRX: 95/65 lbs
15 Front Squats, CRX: 135/95 lbs, FRX: 95/65 lbs
— then —
3 rounds of:
5 Pull-ups/ FRX: Assisted Pull-Ups
10 Push-ups
15 Air Squats

This lovely little “Cindy” chipper includes several rounds of the pull-up, push-up, and squat triplet to prepare you for the barbell and ring dip sandwich. All of this Pull-Up work has been paying off huge dividends! Apply that new-found strength to this WOD and more CRX’s are around the corner!