Wednesday 7/11/18 - Quick Chipper


W: 4 Rounds

5 Burpee

5 Four Point Squat

20 SU/DU

M-1: Every :90 | 8 Rounds 2 Power Clean 2 Squat Clean

5 Bar Facing Burpees

Purpose: The burpees each round are to grow our comfort lifting while heart-rate is slightly elevated.

Goal: To use a working load that is challenging but never failing.

Load: Start at 60-65% 1RM Clean

Examples:

1 Power Clean

1 Squat Clean

1 Front Squat @50-60% 1RM Clean

5 Burpees

2 Hang Power Clean

2 Front Squat @50-60% 1RM Power Clean

5 Burpees

M-2: For TIme:

40/32 Cal Bike

30 Chest-to-Bar Pull Ups

30 Push Jerk 155#/105#

Load: Choose load that only demands small breaks during each movement.

Examples:

30/24 Cal Bike

30 Pull Up or 30 Ring Row

30 Push Jerk 115#/85# or 30 DB Push Press 50#/35#

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ashley@crossfitfargo.com
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