Box Jumps and Planks!

Not too bad tonight.. 

Warmed up with jumping good mornings and front squat rack positions, five of each for two rounds after rowing 500 m.

The workout consisted of a three rep max in 12 minutes of hang cleans. Then three sets of three hang pulls, adding 10% weight onto the bar depending on our three rep max for hang cleans.

I got 95 for the 3RM and mom got 80. 

For the work out, we had to climb the ladder doing box jumps and five second plank holds. This meant one box jump then holding the plank for five seconds, then two box jumps then holding the plank for 10 seconds, then three box jumps and holding the plank for 15 seconds... And so on for 10 minutes. 

We all climbed to about 11 box jumps and 55 second plank holds. Some of us were able to get the 12 box jumps in but I forgot to take a picture of the results. It was a great workout and the plank holds really killed our cores. We are going to be sore tomorrow!

Some pics of us lifting tonight 

Hang cleans

Hang pull

-CrossFitLys