01/20/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Do you prefer sunrises or sunsets?

Warm-up

20 Goblet Squats

10 Bulgarian Split Squat

10 Single Leg Deadlift (Dipping Bird Deadlift)

10 Lunge with Perpendicular Back Leg

10 Goblet Squats

Skill

5 sets of:

Deadlifts x 3 reps (fast pull, 3 second descend)

Deadlift ((fast pull, 3 second descend) )

res 20 sec

Tall Box Jumps x 3 reps (focus on explosiveness, not speed)

rest 2:00

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Power Cleans are ok.

**Do not drop weight, put it down under control.