TUE MARCH 19, 2019 - CROSSFIT

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“If the track is tough and the hill is rough, THINKING you can just ain't enough!” -Shel Silverstein

Warm-up

2 Rounds (barbell warm-up)
5 Shoulder Press
5 Good Mornings
5 Back Squats with Elbows Forward
5 Burpees over the bar
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Push Jerks
5 Split Jerks

Strength

Power Clean (7 x 2+1)

Power Clean and Jerk
On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk
(70%, 74%, 78%, 82%, and build for 3 sets)

This complex does not need to be "touch and go" power cleans.

Metcon

Metcon (Time)

"Face Off"
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie RowScore is your slowest round

Cool Down/Mobility

1:00 Seated Pike Stretch
1:00 Glute Stretch (each leg)
1:00 Lat Stretch on Rig
1:00 Quad Stretch (each leg)

 

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