CROSSFIT NTX: POWER CLEANS & METCON

Wednesday, February 10, 2010

POWER CLEANS & METCON

1. Warm Up

Foam Roll
Dynamic Warm Up

2. Strength

Power Cleans, 5-5-5-5-5 reps

3. Work Capacity - 10-9-8-7-6-5-4-3-2-1 reps for time:

Front Squat
KB Swing (70#)
Snatch Push Press

4. Durability

Tabata Ring Dips - 20:10x8

11 comments:

CrossFit NTX said...: Kay C.

35-40-45-55-65

Ft. Sq. - 45#
KB - 26#
SN PP - 40

21:04; February 23, 2010 at 9:12 AM
CrossFit NTX said...: Andrew S.

95-115-125-125-130

75/55/75 - 17:52

9-9-8-7-6-7-7-8 (jump); February 23, 2010 at 9:13 AM
CrossFit NTX said...: Crystal M.

25-35-45-55-60

35/26/35 - 15:37; February 23, 2010 at 9:13 AM
CrossFit NTX said...: Shane L.

95-115-135-155-140

10-8-6-4-2
95/55/75 - 14:45; February 23, 2010 at 9:14 AM
CrossFit NTX said...: Kyle M.

125-135-145-155-160

135/70/85 - 21:41

9-8-6-6-5-4-5-5; February 23, 2010 at 9:15 AM
CrossFit NTX said...: Luke N.

135-145-155-165-175

135/70/85 - 17:22; February 23, 2010 at 9:16 AM
CrossFit NTX said...: Brad H.

95-115-115-135-155

10-8-6-4-2
95/55/95 - 15:39; February 23, 2010 at 9:16 AM
CrossFit NTX said...: Robert H.

85-95-105-115-125

10-8-6-4-2
95/55/95 - 10:40

15-13-10-9-8-8-9-10; February 23, 2010 at 9:17 AM
CrossFit NTX said...: Char H.

45-55-65-75-85

45/35/45 - 12:42

17-15-15-15-15-15-15-16 (feet on ground); February 23, 2010 at 9:19 AM
CrossFit NTX said...: Blake B.

135-140-145-145-150

95/70/95 - 17:59; February 23, 2010 at 9:20 AM
CrossFit NTX said...: Brent M.

95-115-135-145-150

10-8-6-4-2
75/55/75 - 7:21

12-14-14-13-13-15-15-15 (feet on ground); February 23, 2010 at 9:21 AM

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