20 August 2014

New Classes:  Effective Tuesday, 26 August we will be adding a 4:30 p.m. class on Tuesdays and Thursdays at CrossFit Kingstowne.  Be sure to check out the schedule on www.crossfitkingstowne.com.

 

STRENGTH: 

Power Clean:  3/3/3 @ 70/75/75%

Hang Clean:  3/3/3 @ 60/65/70%  (Full Squat)

 

WOD: 

5 Rounds:

  • 2 Deadlifts (A:  275/185; Rx: 225/155; S: 185/135; S2:  155/105)
  • 4 Push Ups
  • 6 Sit Ups

Add 2-4-6 reps to each round (e.g., Round 2:  4 DL; 8 PU; 12 SU; Round 3: 6/12/18; R4: 8/16/24; R5: 10/20/30)

 

CORE: 

50 Medicine Ball Roll Back and Throw