TUE MARCH 26, 2019 - CROSSFIT

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“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

Warm-up

2 Rounds
30 Seconds Single Unders
10 Spiderman to Down Dog
30 Seconds 5 Single Unders + 5 Double Unders
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Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans

Strength

Power Clean (3-2-1, 3-2-1, 3-2-1)

On the Minute x 11
Min 1: 3 at 70%
Min 2: 2 at 75%
Min 3: 1 at 80%
Min 4: Rest
Min 5: 3 at 75%
Min 6: 2 at 80%
Min 7: 1 at 85%
Min 8: Rest
Min 9: 3 at 80%
Min 10: 2 at 85%
Min 11: 1 at 90%

Metcon

Metcon (Time)

"Three Wheeler"
3 Rounds:
30 Double-Unders
15 Deadlifts (135/95)
30 Double-Unders
15 Power Cleans (135/95)
30 Double-Unders
15 Lateral Burpees over the Bar

Cool Down/Mobility

1:00 Alternating Calf/Achilles Stretch
1:00 Lying Front Rack Stretch
4 Way Forearm Stretch (30 Seconds Each Way)
1:00 Glute Stretch (Each)

 

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