MON APRIL 30, 2018 - CROSSFIT

Warm-up

-Clean Complex Warm-Up-
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Hang Power Cleans
5 Power Cleans
5 Push Press
5 Push Jerk
10 Burpees

Strength

Power Clean and Jerk 

EMOM x10
Minutes 1-5: Clean Pull + Hang Power Clean + Power Clean + Push Jerk
Minutes 6 -10: Power Clean and Push Jerk

-Min 1-3 at 60% of Max Power Clean
-Min 4 and 5 at 70%

Metcon

0:00-10:00

Grace (Time)

For Time:  
30 Clean and Jerks, 135# / 95#

Metcon (AMRAP - Reps)

10:00-22:00

Midline Conditioning
EMOM x12
Min 1: 10 Burpee Box Jump Overs (24/20)
Min 2: 30 Second Max Toe-to-Bar
-T2B window is 0:00-0:30-

Score Total T2B

Cool Down/Mobility

400 m Jog
Banded Shoulder Stretch 1:00 Each Arm
Band High: Step back, palm up.
Elbow through the band, step forward, palm up.
Band Low: Facing away, palm up.

 

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