WED MARCH 21, 2018 - CROSSFIT

Warm-up

Clean Complex Warm-Up
10 Air Squats
Feet, Grip, and Power Position
Clean Deadlift
10 Burpees
Clean Deadlift + Pull
Power Clean
10 Front Squats
10 Push Jerks

Strength

Barbell Conditioning  (Power Cleans)

2 Rounds:
10 Power Cleans (135/95)
10 Front Squats (135/95)
10 Push Jerks (135/95)
Rest 2:00

The goal is to pick a weight and hold on through all movements.

Time Cap: 10:00

Metcon

Metcon (Time)

100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (275/185)

Cool Down/Mobility

3:00 Foam Roll: Quads, Calves, Hamstrings, Low Back
1:00 Lying front and rear delt stretches

 

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