Another Morning…

Another morning of CrossFit at Home. Who will be up early to exercise with me today? Bob, Nikki, Pat, Heather

General Warm-Up
EMOM 9:00
Minute 1: Mountain climbers
Minute 2: Glute bridge hold
Minute 3: 0:25/0:25 side plank reach

Skill and Build Up
Power clean progression
with a barbell or PVC pipe/broomstick
3 clean deadlift to mid-thigh
3 clean deadlift to shrug
3 muscle clean
3 “lands” in power position
3 hang power clean
3 power clean

3-3-3 (used 15 lb set db)
power cleans building up in load

Conditioning (20:00)
EMOM for 10:0 (10 sets)
5 power cleans (0:30 max rep with 15 lb db set – did 6-8 each round)

immediately into

Every 2:00 for 10:00 (5 sets)
5 deadlifts (15 lb db set – tried to do 2 or 3 single leg deadlifts each round and 3 or 4 deadlifts)

Core Accessory Work
3 rounds not for time
15 superman presses
25 Russian twists (cannot do this without my feet on the floor)

Now to go get ready for work. Have a nice day everyone. I hear the weather is supposed to start getting nice 🙂




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