WED FEBRUARY 14, 2018 - CROSSFIT

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Warm-up

Barbell Warm-Up:
3 Rounds
5 Good Mornings
5 Front rack stretch with bar in back rack
5 Hang Power Cleans
5 Power Cleans
5 Front Squats
5 Push Press
-completed with empty barbell-

Strength

Clean and Jerk (5 Rounds: AMRAP 30 Seconds)

5 Rounds:
:30 Seconds – AMRAP Clean and Jerks (135/95)
Rest :30 Seconds

Aim to improve from last weeks barbell cycling

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:00
100 Double Under Buy-In
12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)

Rest 3:00

AMRAP 5:00
100 Double Under Buy-In
8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24)

Rest 3:00

AMRAP 5:00
100 Double Under Buy-In
4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)

Cool Down/Mobility

1:00 Deep Goblet Squat with KB
1:00 Pigeon Stretch Each Leg
2:00 Happy Baby with Band on Wall

 

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