FRI APRIL 26, 2019 - CROSSFIT

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β€œNever give up hope, no matter how dark things seem.”

Warm-up

2 Rounds
5 Burpees over the Bar
5 Elbow Rotations (each)
5 Back Squats with Elbows Forward
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Clean Complex Warm-Up:
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Hang Power Clean + Ride to Squat
5 Squat Cleans

Strength

Squat Clean Complex 

On the 3:00 x 5 sets
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
Set 1: 45%
Set 2: 50-55%
Set 3: 55-60%
Sets 4 and 5: Build to a heavy complex

Metcon

Metcon (Time)

"Vader"
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over the DumbbellTime Cap: 20:00
Compare to 1-11-19

Cool Down/Mobility

1:00 Couch Stretch (each)
1:00 Pigeon Stretch (each)
1:00 Shoulder to Floor (each)
1:00 Childs Pose

 

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