Mallard Crossfit – CrossFit
Strength/Accessory
Hang Power Clean
5 sets (every 3:00):
10 Hang Power Cleans (Build up to 65% of 1RM Clean)
Workout
Himalayas (Time)
Freedom (RX’d)
3 Rounds
30 Overhead Squats (95/65)*
30/24 Calorie Bike or 50/40 Cal Row
*Every time you break on the Overhead Squats, complete 10 Box Jump Overs (20″)
Independence
3 Rounds
30 Overhead Squats (75/55)*
25/20 Calorie Bike or 40/32 Row
Every time you break on the overhead squats, complete 10 Box Jump Overs (20″)
Liberty
3 Rounds
20 Dumbbell Front Squats (light)*
20/16 Calorie Bike or 33/26 Cal Row
Every time you break on the front squats, complete 10 Box Step Ups (20″)
Target time: 9-11 minutes
Time cap: 14 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
