February 11, 2018 CrossFit Proficient

Monday 12th February -‘In for the Long Haul’

CrossFit Proficient – CrossFit

Getting our Run on today! It’s always hard to get your rhythm back on the run when your arms and shoulders feel heavy, although in 800m this should be achievable.

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Warm-up (No Measure)

2 Rounds:

20m Toy Soldiers

10 Pike Squats

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

3 Rounds:

5 Push-Ups Plus

8 MB Squat Cleans


‘In for the Long Haul’


Metcon (Time)

4 Rounds for Time:

800m Run

15 Power Cleans, 60/42.5kg

20 Hand Release Push-Ups
Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

Cool Down

Twisted Cross

Seated Forearm Stretch

Standing Calf Stretch