WED MARCH 07, 2018 - CROSSFIT

Warm-up

Clean Complex Warm Up
Split Jerk with no weight x10
1. Feet, Grip, and Power Position
2. Clean Deadlift
10 Burpees
3. Clean Deadlift + Pull
20 Air Squats
4. Power Clean
10 Push Press with Bar
5. Power Clean + Split Jerk

Strength

3 Position Power Clean + Split Jerk 

On the :90 Seconds x 6:
3-Position Power Clean + Split Jerk
1 Complex @ 60%
1 Complex @ 63%
1 Complex @ 66%
1 Complex @ 69%
1 Complex @ 72%
1 Complex @ 75%

Metcon

Metcon (No Measure)

On the Minute x 15 (5 Rounds of Each)
Minute 1 – 15/12 Calorie Row
Minute 2 – 6 Power Cleans (155/105)
Minute 3 – 50 Double Unders

Cool Down/Mobility

2:00 Happy Baby with band
1:00 Couch stretch each leg
2:00 Foam Roll quads, calves, low back

 

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