CrossFit – Wed, Jan 31
Warm Up
Clean Pull + Power Clean + Push Jerk (Weight)
*Do a set every 2 minutes.
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk
Mayhem Gymnastics [MG] Cycle 15 OPEN PREP 2024 [week 2] (OPTIONAL) (Time)
Complete 3 Wall Walks onto a 6 inch plate
—rest 1 minute—
Complete 4 Wall Walks onto a 4 inch plate
—rest 1 minute —
Complete 5 Wall Walks onto a 2 inch plate
**Include rest time in score.
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean