Strength:
L3:LBBS 3×3 @ 70% 1rm +10#
L2: LBBS 4×4 @ 70% +10#
L1: Front Squat 3×5 @ 70% +10#
Workout:
All Levels:
Half the class:
2x 500m row with 1 minute recovery
Half the class:
2x 400m run with 1 minute recovery
Then:
L3:
15x Power cleans for time (135#/95#)
L2:
15x Power cleans for time (115#/75#)
L1:
15x Power cleans for time (95#/65#)
Supplemental:
6×5 alternating hollow and arch positions.
-Lay on floor, hit a superman/arch, roll over and hollow out. That’s 1. 1 second pause in each position.
–http://crossfitnewengland.com/wp-content/uploads/2013/11/article.pdf
3×10 kipping swings
-Try to replicate hollow/arch positions. Feet together, toes pointed, quads/hips/abs turned on.