• Shawn Alfenito

Jan 23, 2019

Updated: Jan 30, 2019



Achieve 

Strength:

Every 2nd min for 12 min 

30 sec max effort hang cleans @60%

Immediately after, 

6 min to find heaviest clean for the day

- post weight used for hang cleans, total reps and heaviest completed clean

Conditioning:

9 min AMRAP

3 squat cleans (185/135)

9 wall balls (20/14)

Fit

Intervals:

EMOM for 18 min alternate

10 triple jumper step ups (each leg)

12 DB thrusters

14 DB single leg deadlifts (alternating legs)

16 KB swings 

18 Hand release push ups

20 Hip Bridges 

Conditioning:

9 min AMRAP

3 DB Front Squats

9 Wall balls (20/14)

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7202 Bishop Rd STE D4, Plano, TX 75024

Tel: 214-490-4140, info@northplanocrossfit.com

(Entrance on Lunsford, corner of Bishop)

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