Crank CrossFit

THURS.: YOUR KICKING A$$ DON’T STOP NOW!

I can tell someone has been working on those power cleans and perfecting them (Ivan Stoitsov, Bulgarian Weightlifter). All of you are really starting to show improvement through out this power clean strength month. I have attached a video to hopefully help you a bit.

SKILL: KIPPING PULL UPS 10 MIN. (WORK IN GROUPS)

WOD (WORKOUT OF THE DAY): “HEAVY YET” 3 ROUNDS
FIND A PARTNER OF EQUAL STRENGTH OR ABILITY BEFORE OR DURING WARMUPS. YOU EACH WILL CHOOSE A TEAM TO START WITH 1 OR 2.

TEAM CRANK 1 (EACH ROUND TRY TO GO UP IN WEIGHT 5, 10, 15, 20 LBS)
OVERHEAD BARBELL WALK 100 METERS
10 BACKSQUATS
4 MIN. TO FINISH ROUND

TEAM CRANK 2
50 KB POWER SWINGS
REMAINDER OF TIME PARALLETTE DIPS (REMEMBER TOTAL AMOUNT OF DIPS COMPLETED FOR ALL 3 ROUNDS)
4 MIN. TO FINISH ROUND

1 MIN. BREAK

IF TIME OR BODY PERMITS COOL DOWN: 1-2-3 SITUPS 50X