WED FEBRUARY 07, 2018 - CROSSFIT

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 

Barbell Conditioning
5 Rounds:
:25 Seconds – AMRAP Clean and Jerks (135/95)
Rest :35 Seconds

Score total amount of reps each round

Metcon

Metcon (Time)

3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Burpee Over Bar
9 Squat Cleans (135/95)

Cool Down/Mobility

2:00 Easy Row/Bike
10 Slow Kang Squats
1:00 Spiderman Lung (R&L)
1:00 Standing IT Band Stretch (R&L)

 

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