TUE AUGUST 21, 2018 - CROSSFIT

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“Everyone makes mistakes. Not everyone owns them.”

Warm-up

400 Meter Run
20 Air Squats
15 Hip-ups
10 Spiderman to Down Dog
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans

Strength

Power Clean (10 Rep Max)

10:00 to Build to a 10 Rep Max
8 at 30-50%
6 at 60%
4 at 65%
2 at 70-75%
Find a weight and go for 10!

All repetitions must be touch and go off the floor. Athlete's are allowed to rest in the front rack or hang position.

Metcon

Metcon (Time)

"Jump City"
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

Cool Down/Mobility

1:00 Standing Straddle Stretch (center)
1:00 Alternating Calf/Achilles Stretch
1:00 Lying Front Rack Stretch
1:00 IT Band Stretch

 

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