CrossFit – Tue, Nov 22

Strength
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

High Hang Clean + Push Jerk (5x 1 (3+1))
Front ground clean grip deadlift barbell; keeping barbell in area of hip crease, hips go back while engaging posterior chain perform the prescribed amount of high hang SQUAT cleans, complete rep and barbell in front rack position dip drive punch and dive under barbell while feet are slightly wider than hip width.

3 High Hang Clean + 1 Push Jerk @ 55% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 60% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 65% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 68% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk


Pre-MetCon Warm-up
warmup

2 Sets
1:00 Row OR Ski (moderate)
10 Box Jump w/Step Down (Increase in height each set)

1 set (at workout pace):
3 Calorie Row OR Ski
2 Box Jump Overs (at workout height)

Metcon
Green Bean Casserole (3 Rounds for reps)

3 Sets (1 Set Every 7 minutes)
21-15-9/18-12-6
Calorie Row OR Ski
12-9-6
Box Jump Overs (30/24)
 

Give yourself 1:00 of rest.

Finisher
Abs

Chipper:
80 Flutter Kicks (L+R=1)
60 Lying Heel Taps (L+R=1)
40 Sit ups
20 Tuck Ups

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