WED AUGUST 21, 2019 - CROSSFIT

β€œWhen you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.” -Joe Namath

Warm-up

2 Rounds, (Bar in Back Rack)
5 Good Mornings
10 (Total) Elbow Rotations
5 Back Squats with Elbows Forward
--
Clean Complex Warm-Up:
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Clean High Pulls
5 Power Cleans
5 Power Cleans + Ride to Squat
5 Squat Cleans

Strength

Metcon (Time)

"Bardio"
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

Metcon

Metcon (AMRAP - Rounds and Reps)

"IHOP"
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans (165/115)
5 Hang Squat Cleans (165/115)
5 Squat Cleans (165/115)

 

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