Warm-up
3 rounds, building weight each round |
10 double KB front squats |
5 muscle cleans |
5 power cleans |
5 front squats |
5 tall cleans |
20 double unders |
Mobility
PVC |
1min 3D dynamic calf stretch |
Strength
Tall Clean |
3×3@40-50% |
Power clean from Position 1 |
2×2@55-65% |
Hang Power Clean |
Every 1:30 x 3 rounds |
1 hang power clean @70-80% |
Power Clean |
Every 45 sec x 8 rounds |
1 power clean @75-80% |
Conditioning
3 rounds for time (x2) |
28 double unders |
7 deadlift |
7 power clean |
7 shoulder to overhead |
*(95/65) for all weights |
** rest 3:00 after the 3rd round then repeat cycle |
*** score is total time |
MONDAY: 4:00 AM – 10:00 PM
TUESDAY: 4:00 AM – 10:00 PM
WEDNESDAY: 4:00 AM – 10:00PM
THURSDAY: 4:00 AM – 10:00 PM
FRIDAY: 4:00AM – 9:00 PM
SATURDAY: 6:00 AM – 8:00PM
SUNDAY: 6:00 AM – 8:00 PM
ADDRESS:
9550 East Golf Links Rd.
Tucson AZ 85730
TELEPHONE:
(520) 290-8000
EMAIL:
info@crossfiteasttucson.com
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