CrossFit – Wed, Feb 28

Warm Up

1. Hip Halo Activation
2. Clean and Jerk Warm Up
Burgener Clean Warm Up
-Into-
2-3 Sets
10 Prone Is, Ts, & Ys
10 Single Arm Press (each side, moderate)

Power Clean + Jerk (
1 Power Clean and Jerk @ 65% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 80% 1 RM Power Cle)
Power Clean + Jerk

*Do a set every 1 minute and 30 seconds.

Deviled Eggs (2 Rounds for reps)

3 Rounds
25ft Handstand Walk
500m Bike Erg (Sub Echo)
2 Wall Walks
500m Bike Erg (Sube Echo)
-rest 3 minutes-
3 Rounds
3 Ring Muscle Ups
12 Dumbbell Front Squats (2×50/35)
3 Bar Muscle Ups
12 Dumbbell Step Back Lunges (2×50/35)

Time Cap workout 1: 6 minutes

Time Cap workout 2: 8 minutes

Cool Down
  • Couch Stretch
  • CrossOver Symmetry Recovery – Perform 6 second negatives with the same routine shown here

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