THU APRIL 19, 2018 - CROSSFIT

Warm-up

400 m Run
--
Clean Complex
-Feet, Grip, and Power Position-
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Power Cleans + Ride Down to Squat
5 Cleans

Strength

Clean Complex EMOM (3-2-1)

EMOM x 12 (3 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
75% of Max Power Clean

Metcon

Metcon (Time)

3 Rounds:
21 Burpees
15 Power Cleans (95/65)
9 Power Jerks (95/65)
Rest 3:00

Cool Down/Mobility

1:00 Each:
IT Band Stretch (each leg)
Lying Front and Rear Delt Stretch (each arm)
Childs Pose
10 Thoracic Openers

 

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