MON JUNE 25, 2018 - CROSSFIT

Warm-up

Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Power Cleans + Ride to Squat
5 Cleans
5 Strict Press
5 Push Press
5 Thrusters

Strength

Squat Clean Thruster Complex 

Every 90 Seconds x7:
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster

-Building to a moderate load-

Rest until 12:00, Then:

Strength

Squat Clean Thruster (10 x 1)

On the minute x10
1 Rep, building in weight

Metcon

Metcon (Time)

21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

Cool Down/Mobility

400 Meter Jog
1:00 Couch Stretch (each leg)
1:00 Deep Spiderman Lunge (each leg)
1:00 Lying Front Rack Stretch

 

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