Wednesday 3.4.2015

*Olympic Lifting with Coach Brayn is tonight at 6:30pm!**Last chance to order a hoodie or crew neck sweatshirt.  Order sheet is by the office, or email alecia@fullrangecrossfit.com

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Romanian Deadlift x 6 reps @ 3111Minute 2 – Tempo Push-Ups x 10-12 reps @ 1111Minute 3 – Double Under Practice x 40 secondsB. Complete as many reps as possible in 5 minutes of:1 Dumbbell Ground to Overhead1 Jumping Lunge (each leg)2 Dumbbell Ground to Overhead2 Jumping Lunges (each leg)3 Dumbbell Ground to Overhead3 Jumping Lunges (each leg)…and so on, ascending the ladder.Rest 5 minutes, then....C. Complete as many reps as possible in 5 minutes of:1 Wall Ball1 Burpee2 Wall Balls2 Burpees3 Wall Balls3 Burpees…and so on, ascending the ladder.

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Power Clean + Hang CleanBuild based off feel to today's heavy complexB. Complete as many reps as possible in 5 minutes of:1 Hang Power Clean*20 Double Unders (sub is lateral hops over the barbell)2 Hang Power Cleans20 Double Unders3 Hang Power Cleans20 Double Unders…and so on, ascending the ladder.*Use approximately 75% of your 1-RM Power CleanRest 5 minutes, then....C. Complete as many reps as possible in 5 minutes of:1 Wall Ball1 Burpee2 Wall Balls2 Burpees3 Wall Balls3 Burpees…and so on, ascending the ladder.

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

1 Minute of AirDyne1 Minute of Burpees1 Minute of Rowing1 Minute of Double Unders1 Minute of Plank from Hands or Elbows1 Minute of Restx 5 rounds