Warmup:
Foam Roll/Stretch
3 x 2 minutes Rds Bas
Skill Work: Squat Clean
3-3-3-3
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WOD:
5 burpees
10 hang power cleans (95#/65#)
15 sit ups
5 rounds
Courtesy of Pinup Crossfit
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Pistol/Rifle
Standards(10 Drills)
10 x 1shot x 1TGT
10 x 5/1shot x 1 TGT
10 x 2shots x 2 TGT
5 Malfuctions
5 Reloads
Work on getting of the X
I just worked on form on the squat cleans: Did light weight 115lbs for all reps
ReplyDeleteWOD: Right at 7 minutes, did everything without stopping. I just need to tighten up the transitions
Only did the rifle standards and didn't get a chance to work on getting of the X. I will try to work it in today.