Comanche CrossFit – CrossFit
Strength
Squat Clean (Heavy set of 3)
You have 12 minutes from empty barbell to establish a heavy 3 touch-and-go squat clean
Front Squat (10×3)
Use 70%
Metcon (No Measure)
Complete a set every :90
Metcon (Time)
3×20 hspu
Rest 1:00 between
3×15 hspu
Rest :45 between
3×10 hspu
Rest :30 between
3×5 hspu
*stay strict for as long as possible.
Metcon (Time)
Metcon (Time)
For time:
21-15-9 each:
Shoulder to OH 135/95
Front squat 135/95
Bar facing burpees
Metcon (Time)
Metcon (Time)
Row:
3 sets:
3×500 m row
1:00 between sets, 2:30 between rounds