Home of the United States Air Force Academy CrossFit Team & Club

22 July 2012

  • 120723

    1 Squat Clean every :30 for 10 min

    ... Conditioning:

    1a) 3x Max Kettlebell Snatches #1.5pood
    1b) 3x Max Ring Dips

    2) 7x(14 1-arm Dumbell Clean and Jerks alternating arms*, Shuttle Sprint**, Rest***)

    *Use as high a weight possible that allows for no breaking
    **Run from the East side of the hallway to the fountain and back (100m), then to the far wall and back (200m)
    ***1:1 work:rest ratio. If it takes 1min to do the interval, rest 1 min

No comments: