WED MAY 16, 2018 - CROSSFIT

Warm-up
-Clean Complex Warm-Up-
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Hang Power Cleans
5 Hang Power Clean + Ride to Squat
5 Hang Squat Cleans
Strength
Hang Clean
20:00 to Build to Heavy Single

5 at 50%, 4 at 60%, 3 at 70%, 2 at 75%, then singles, building to a heavy single for the day.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

Continue by adding 3 reps until time expires.
Cool Down/Mobility
Foam Roll, 10 Passes Each:
Lats, Thoracic Spine, Lumbar, Glutes, and Quads.
Accessory Work
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
3 Bar Muscle-Ups
5 Strict Handstand Push-ups

 

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