"Clean Shave"

3-POSITION CLEAN 7 Sets of the Complex: OT 1:30 One hang squat clean from mid-thigh One hang squat clean from knee-level One squat clean (from floor)

Set #1 – 1 Complex @ 50% of 1RM Squat Clean

Set #2 – 1 Complex @ 55% of 1RM Squat Clean

Set #3 – 1 Complex @ 60% of 1RM Squat Clean

Set #4 – 1 Complex @ 65% of 1RM Squat Clean

Set #5 – 1 Complex @ 70% of 1RM Squat Clean

Set #6 – 1 Complex @ 70% of 1RM Squat Clean

Set #7 – 1 Complex @ 70% of 1RM Squat Clean

"CLEAN SHAVE"

3 Rounds: 15 Chest to Bar Pull-Ups 12 Barbell-Facing Burpees 9 Squat Cleans (135/95)

Please welcome two new faces to our community. Josh Pauley has finished up Foundations and is using CrossFit to supplement his running training and targeting a Spartan Race in Feb.  Bridgette Cuff is on the Flagstaff Hot Shot Crew and using CrossFit to get ready for her next Fire Season. Welcome Josh and Bridgette! 

Daily WODTara RossComment