CrossFit – Wed, Nov 9

Warmup
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

Front Squat Skill Transfer Exercises
3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)

3x High Hang Clean + 3x Hang Clean + 3x Clean

Strength
Power Clean + Clean Panda Pull + Clean + Split Jerk (5×4 )
From ground perform prescribed about of Power Cleans, return barbell back to ground perform prescribed amount of Clean Panda Pulls, return back to ground perform squat Clean + Split Jerk.

1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 8.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 9/10 RPE
 

Pre-MetCon Warm-up
Metcon

2 Sets:
1:00 Cardio (your choice) (moderate)
25 Single Unders
10 Hanging Scap Retractions
3-5 Strict Pull Ups
20 Alt. Leg V-U

1 Set (at workout pace):
10 Double Unders
1 Rope Climb
4 GHD Sit Ups

Metcon

Due to apparatus availability, athletes can start with rope climbs to ghd to double unders or GHD, Double unders to rope climb

Jumping Up (AMRAP – Rounds and Reps)

AMRAP 12 Minutes
80 Double Unders
4 Rope Climbs
20 GHD Sit Ups

Finisher
dumbbell (Weight)

3 sets
12 Crush Grip Dumbbell Skull Crushers
12 Crush Grip Dumbbell Bent Over Row
-rest 60 seconds between sets-

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