Thursday, February 20, 2014

A1. Cleans
Beginners: from the hang, 5, 5, 5, 5
Intermediate and Advanced: Go to a max and then two sets of doubles at a lighter weight (10 to 20 lbs lighter). 

A2. HSPU CrossFit style
Beginners: downward dog x 5, 5, 5, 5
Intermediate:  to a height x 5, 5, 5, 5
Advanced: AMRAP strict and then AMRAP  kipping in 30 sec x 4 sets

Rest about 60 seconds between movements.

B. AMRAP in 7 minutes:
     Toes to Bar x 5
     Burpees x 5
     DB Alternating Power Cleans x 6 30/55 lbs

OR:
20 sec arch scap pulling