Friday, March 29th 2013

CrossFit Kids

CrossFit Kids action
CrossFit Kids 626

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 medicine ball cleans => bear crawl => forward roll => 4 monkey hangs => dip walk => 100-meter run

Elementary and Preschool:
3x or 5:00
5 medicine ball or unloaded cleans => bear crawl => forward roll => 4 monkey hangs => dip walk => 50-meter run

Open WOD 13.4 –
Varsity:
7:00 AMRAP
7 minute AMRAP of:
3 clean and jerk, 135#/95#
3 toes-to-bar
6 clean and jerk
6 toes-to-bar
9 clean and jerk
9 toes-to-bar
12 clean and jerk
12 toes-to-bar
15 clean and jerk
15 toes-to-bar
18 clean and jerk
18 toes-to-bar
Etc.

Junior Varsity:
7:00 AMRAP
7 minute AMRAP of:
3 clean and jerk, 65#/55#
3 toes-to-bar
6 clean and jerk
6 toes-to-bar
9 clean and jerk
9 toes-to-bar
12 clean and jerk
12 toes-to-bar
15 clean and jerk
15 toes-to-bar
18 clean and jerk
18 toes-to-bar
Etc.

Novice:
7:00 AMRAP
7 minute AMRAP of:
3 clean and jerk, 45#/35#
3 toes-to-bar
6 clean and jerk
6 toes-to-bar
9 clean and jerk
9 toes-to-bar
12 clean and jerk
12 toes-to-bar
15 clean and jerk
15 toes-to-bar
18 clean and jerk
18 toes-to-bar
Etc.

Elementary:
6:00 AMRAP
6 power clean and push press, unloaded-10#
3 knee raises

Preschool:
5:00 AMRAP
3 power cleans, unloaded
3 push press, unloaded
3 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
Accumulate 0:30 in L-sit

Elementary and Preschool:
3 x
2 wall walk-ups
2 L-sit attempts

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