04/12/2017

CrossFit Bridgemill – CrossFit

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Warm-up

Weightlifting

Big Ben Complex (6×1)

6 Sets for Max Load

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

**One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).

Washboard Wednesday

Durante Core (Time)

5 rds:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Rock Hold

– Rest 1 min between rds –

Cool Down