Power Clean on the minute – Wed 4.13.16

 In W.O.D.

Strength: One Power Clean on the minute for 12:00

Start with an empty bar. At the start of the clock, add weight and perform your first lift. Work up to “as heavy as possible” by the last lift. Score heaviest lift.

Conditioning:  Complete 3 Rounds:
Complete as many rounds as possible in 4:00:
 – 5 Shoulder to Overhead (Performance: 155/105#, Fitness: 135/85#, Health: 95/55#)
– 10 Warrior Sit Ups
– 20 Double Unders 

*Rest 2 minutes between rounds. Start each round where the previous left off for a running round count.


crossfit asap regional comp flyer 2016

On Saturday, May 7th, Crossfit ASAP in Dixon is hosting it’s 2nd Annual Regional Scaled Competition for Masters, Adults and Teens.  All the workouts are scaled versions of CrossFit Games Regional workouts.

Mike is contemplating signing up, and it looks fun and doable!

If you want to check it out and learn more and sign up, click HERE

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