FRI MARCH 30, 2018 - CROSSFIT

Warm-up

Clean Complex Warm-Up
10 Burpees
Feet, Grip, and Power Position
Clean Deadlift
10 Single leg Hip Thrusts each leg
Clean Deadlift + Pull
10 Jump Squats
Power Clean

Strength

Hang Power Clean (5-5-4-4-3-3-2-2-1-1)

Increasing weight to find a heavy 1

New Set Every 2:00

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10
10 Hang Power Cleans (135/95)
50 Double Unders

Cool Down/Mobility

1:00 alternating calf stretch
2:00 Happy Baby
1:00 Deep Spiderman Lunge each leg

 

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