Friday

Power CrossFit – CrossFit

“BROOMSTICK MILE” (Time)

For Time

25 Back Squats

25 Front Squats

25 Overhead Squats

400 meter Run

25 Shoulder Presses

25 Push Presses

25 Push Jerks

400 meter Run

50 Hang Cleans

400 meter Run

50 Snatches

400 meter Run

*Perform all movements except the run with a PVC pipe (or broomstick). An advanced variant of this WOD is “PainStorm XII” (aka: Olympic Bar Mile)

RX PLUS:

“PAINSTORM XII”

For Time

400 meter Run

50 Back Squats

50 Front Squats

50 Overhead Squats

400 meter Run

50 Shoulder Presses

50 Push Presses

50 Push Jerks

400 meter Run

50 Hang Power Cleans

50 Hang Power Snatches

400 meter Run

*aka: “Olympic Bar Mile.” Perform all barbell movements with the bar only (45/35 #)

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