THU APRIL 05, 2018 - CROSSFIT

Warm-up

2 Rounds
200 Meter Run
10 Wallballs
5 Inchworms with a push-up
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
Clean Deadlift
Clean Deadlift + Pull
Power Clean
Power Clean + Ride Down to Squat
Clean

Strength

Hang Power Clean + Hang Squat Clean (8 x 2+1)

EMOM x 8
2 Hang Power Cleans + 1 Hang Squat Clean

All sets at 70% of Clean max

Metcon

Metcon (Time)

21 Bar-facing burpees
21 Power Cleans (135/95)
21 Bar-facing burpees
Rest 2:00
15 Bar-facing burpees
15 Power Cleans (135/95)
15 Bar-facing burpees
Rest 2:00
9 Bar-facing burpees
9 Power Cleans (135/95)
9 Bar-facing burpees

Cool Down/Mobility

1:00 Deep Spiderman Lunge (each leg)
10 Cat/Cow
10 Thoracic Spine Rotates
10 Band Pull-aparts (SLOW and CONTROLLED)

 

boise crossfit idaho gym fitness workout weightlifting games crossfit