FRI APRIL 12, 2019 - CROSSFIT

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“I’ll either find a way, or I’ll make one.” – Hannibal

Warm-up

2 Rounds
10 World’s Greatest Stretch
5 Inchworms with a Push-Up
10 Air Squats
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans
3 Power Cleans + Ride to Squat
3 Squat Cleans
3 Front Squats

Strength

Hang Clean (5 x 3)

Olympic Cycling
On the 1:30 x 5 Rounds:
1 High Hang Squat Clean (pockets)
1 Hang Squat Clean
1 Front Squat
Start at ~50% and build each round to a heavy complex

Strength

Deadlift (3-1, 3-1, 3-1... 10)

On the 2:00 x 7 Sets:
Set #1 - 3 Deadlifts @ 70%
Set #2 - 1 Deadlift @ 77%
Set #3 - 3 Deadlifts @ 70%
Set #4 - 1 Deadlift @ 82%
Set #5 - 3 Deadlifts @ 70%
Set #6 - 1 Deadlift @ 87%.
--
Set #7 - 10 Reps @ 65%

Metcon

Metcon (Time)

"Upside Down Elizabeth"
21-15-9
Power Clean (135/95)
Handstand Push-Ups
-400 Meter Run After Each Round-Time Cap: 14:00

Cool Down/Mobility

Foam Roll and Mash Out Any and All Tight Areas.

 

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