Friday 8/23/2019

CrossFit Raw Steel – Workout Of The Day

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15 min. clock

**”Spend some time getting comfortable with split cleans, don’t worry about going heavy. Men stay under 115, women under 95. It should be a fast, athletic movement with quick recovery to standing with feet underneath. Refer to video.

Refer to link:

Split Clean

-5 sets of 3 each leg (alternating)

* shoot for feet to land in jerk stance


*Catch last rep of Wallballs-Do Not toss to target and turn around, catch then set WB down.

**Do Not Drop Barbell from Overhead also

Metcon (AMRAP – Rounds and Reps)

Partner Chipper: 16 min. AMRAP

-30 Wall Balls (20/14)

-30 alt. DB Snatch (50/35)

-30 Burpees

-30 Alt. single arm DB Hang Cleans (50/35)

-30 Pull-ups

-15/15 Single arm OH DB Lunges (50/35)

-30 TTB

-30 Double Unders (each partner seperately)

*split work evenly but as desired “

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2335 E Chestnut Expwy | Bldg D, Suite 100
Springfield, MO 65802