6/17/14 WOD

parisi_basketball camp jamal

For those parents who have kids that would be interested in our Parisi Basketball Skills/Speed Camp details posted above.  Anyone from Crossfit The Club will also receive a special discount!

FUNCTION

A.  EMOM for 12 min

odd- 5 TnG Power Cleans @60-65% of 1RM

even- Plank of Rings for 30 seconds (set rings 4-5″ off ground)

B.  5 sets of:

With a 3 minute running clock

Run 400m (2 laps)

-AMRAP Double Unders in rest of 3 minutes

*Every 3 minutes for a total of 15 minutes, score is max double unders completed.

 

DRIVE

A.  Back Squat- 1×5@60%, 1×5@70%, 2×5@75%- rest as needed.

B.  Front Squat- 1×5@60%, 1×5@70%, 1×5@75%- rest as needed.

C.  Complete 5 rounds for time of:

6 Wall Climbs

8 Snatches- 95/65

10 Box Jumps-30/26

-immediately after, cash out…

50m Plate Push- 45lbs (25m down/ 25m back)

-plate push use metal 45lb plate on turf, stay low and drive!

Posted on: June 16, 2014admin

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