The Power House at Highland
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10:07 am

150109

P1

A. 4 sets
2-DB Hang Power Clean x 5-7 reps + 2-DB Push Press x 5-7 reps
Rest 60"
2-DB Front Squat x 5-7 reps
Rest 60"

B. 8' AMRAP
2-DB Thruster x 3,6,9,12....reps
2- DB Farmer Walk x 50ft
****increase reps by 3 on the thruster each round

C. After resting 4-5'
6' 30" work : 30" rest of toes to bar or hanging knee raises
3x 1' on : 1' off high plank

D. Cooldown 750m
5-6' mobility and soft tissue

P2 / CrossFit Classic

A. Movement Prep for "Luke"

B. For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters