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Tuesday, June 2nd 2015

  TUESDAY
MOBILITY: Hip Flexion
SKILL OR STRENGTH: Clean - Every 2 Minutes for 6 Sets
NOVICE 1 Hang Pull/Shrug + 1 Hang Power Clean + 1 Hang Power Clean + Front Squat
INTERMEDIATE 1 Clean Pull/Shrug + 1 Power Clean + 1 Hang Squat Clean
ADVANCED 1 Clean Pull/Shrug w/ 3 Second Pause at the knee + 1 Power Clean + 1 Hang Squat Clean
CHALLENGE: n/a
FMP: Complete NFT:
  600-800 M run, 800-1K M Row, 30 Burpees
FITNESS: Complete For Time:
  800M run, 1K M row, Max Effort UB RKBS
SPORT: Complete For Time:
  800M run, 1K M row, Max Effort UB Hang Power Cleans (115/75)

Alameda CrossFit buys a cow!!  :)

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