Bellhouse Crossfit – CrossFit Power Clean (3 Sets: 1 Power Clean * Same Weight Across * Aim For 89% 1RM) “Pet Peeve” (Time) 4 Rounds For Time: 400 Meter Run 8 Power Snatches (115/85) 8 Dumbbell Box Step-ups (20″) Double Dumbbells: (50/35)’s Time Cap: 18 Minutes AGE GROUP 13-15 & 55+: (95/65), (50/35)’sMod. 1: (95/65) (35/25)’s Mod. 2: 300m Run (75/55) (25/15)s Mod. 3: (135/95) Warm Up General Flow (Grab PVC Pipe) 0:30 PVC Passhtrough 0:30 PVC Around the Worlds 0:30 Deep Squat Hold 0:30 Alternating Reverse Lunges 0:30 PVC Overhead Squat 0:30 Box Step Downs (Tempo on the way down) 0:30 Pogo Hops 0:30 High Knees (In place) 0:30 Alternating Step Ups Power Snatch Progression Sumo DL After Party Gun Show 4 Sets Set 1: Big Set Strict Pull-ups Set 2: Big Set Strict Chin-ups Set 3: Big Set Banded Strict Pull-ups Set 4: Big Set...
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