The boys of CrossFit Iron Mile.
Today is another workout I designed for the transformation challenge I helped Ben Alderman from CrossFit Iron Mile with. I originally programmed it with a barbell, but thought we haven’t seen dumbbells for a while and they are such great tools. Pick your poison and get after it.
Vivendi Lab. Week 15. Friday.
9 min AMRAP
9 hang squat cleans
9 push ups
95/65 – barbell or 45/30lb dumbbells
Rest 3 min
6 min AMRAP
6 Hang Squat Clean
6 push ups
115/75 – barbell or 55/35 lb dumbbells
Rest 2 min
3 Min AMRAP
Squat clean and jerk
135/95 – barbell or 65/45 lb dumbbells
(If using a bar go from the floor, if using dumbbells go from the hang…for the clean)
Rest 1 min
3 min AMRAP
Go all out on every round. The “jerk” may be a shoulder to overhead anyhow. If you are getting ready for the Open probably jump and touch a target for the burpee.