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Thursday March 9 2017

NEWS:

*Kettlebell Kitchen will be sponsoring CrossFit Open 17.3 at CrossFit Hamilton on Friday night. They will be providing food as well as raffles for some lucky winners!

WOD:

Part 1:

Build to a Heavy 2 Rep Power Clean

*Build off last weeks, 3/1/17 3 rep Power Clean

Part 2:

7 min. AMRAP

7 Power Cleans #135/95

10 Hand Release Push-ups

*Sub 7 HSPU for HRPU if you can

ACTIVE RECOVERY / OPEN PREP:

*Please perform all active recovery and open prep on the “Open Gym” side.

Jog 400m

30 Double Under’s

20 Empty Barbell Thrusters

10 Kipping Pull-ups

Jog 400m

30 Double Under’s

20 Empty Barbell Overhead Squats

10 Toes to Bar

Jog 400m

30 Double Under’s

20 Empty Barbell Power Snatch

10 Burpees

Jog 400m

30 Double Under’s

20 Empty Barbell Power Cleans

10 Handstand Push-ups

 *This is meant to be done at a moderate pace and to break a sweat. This should not be “For Time” or under high intensity. 

 

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