CrossFit Tuesday

Can’t believe it’s Tuesday…the long weekend was good, but I didn’t do any type of CrossFit yesterday so I’ll probably REALLY hurt today!

Wonder who will be there…Bob, Dave, Karri, Heather, and me.

General Warm-Up
3:00 row, bike, run or jump rope

CHAN Warm Up
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push ups (5,4,3,2,1) (2)
10/10 windmills
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Hang Power Clean Progression
*with empty barbell or dumbbells light

5 hinge and jump (10 lb set)
5 hinge, jump and shrug (10 lb set)
5 hing, jump, shrug, and receive in the front rack (10 lb set)

Build Up
3 sets of
3 hang power cleans (10 lb, 15 lb, 15 lb)

5 rounds NOT for time
10 hang power cleans, moderate to heavy (15 lb db set)
50ft/50ft single arm kettlebell front rack walk (15 lb db)
20 v-ups or tuck ups
30 banded good mornings

Felt like the 15 lb dumbbells are starting to get easier to use. So I will try them more often. I still am not sure I could do very many push presses with them but I guess one of these days, we’ll see.

Have a good day everyone. Off to shower and then to school for our final drop-off/pick-up of the year. So hard to believe school is about over and we are missing all the fun end-of-the-year events.

Guess I’ll save my school sadness for a later post.



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