CrossFit – Tue, Mar 12
Warm Up
- Crossover Symmetry
- Hip Halo Actovation
- Movement Prep Increasing Heart Rate
- 2-3 Sets
- 50 Single Unders
- 7 Empty Bar Deadlifts
- 7 Empty Bar Power Snatches
- 7 Empty Bar Power Clean & Jerk
- 2-3 Sets
- Workout Prep (1 Set)
- 10 Double Unders
- 2 Clean & Jerks
- 2 Power Snatches
- 2 Bar Facing Burpees
Rufus (6 Rounds for reps)
6 Sets
50 Double Unders
Odd Sets: 10 Clean & Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 Between Sets-
*Repeat from Monday Feb 27, 2023
Target Time: ~:90
Time Cap 2 Minutes
Back Rack Step Up (
10 Back Rack Step Up + 8 Good Mornings
10 Back Rack Step Up + 8 Good Mornings
10 Back Rack Step Up + 8 Good Mornings
10 Back Rack Step Up + 8 Good Mornings
*5 Step Ups Per Leg
)
Ideally, a weight you are able to clean and back rack – see video attached – have a box, stacked plates, stacked mats (secured) etc so you are able to take your initial step up w/o walking around. Stand completely up at top of step up, safely return back down and alternate leg for next rep.