21-15-9… Damn You Fine!

May 26th, 2019

Category: CrossFit

21-15-9… Damn You Fine!

Bill Fox

Benchmark/Strength Schedule – Click Here

Schedule Update…
Today – Sunday – All Levels classes at 9,10,11,12. No Endurance.
Monday – Memorial Day – 9am and 10am only.

Warm-up
2 Rounds
45s on 15s rest & rotate
Squat Jumps
Barbell Upright Rows
Ring support

Strength
Power Clean
2-2-2-2-2

WOD
21-15-9
Hang Power Clean (135,95)
Ring Dip

Level 2- (115,75)
Level 1- (95.55), Push-up
ADV – (155/105), Strict Dips

At Home WOD
ASCENDING AMRAP: 8
4 Burpees
4 Jumping Squats
4 Jack Knives
8,8,8,12,12,12,16,16,16,…. etc

then

Downward Dog – 2:00 Total
Foam Roll Mid Back – 3:00 Total