CrossFit – Tue, Apr 23
Warm Up
Low Hang Power Clean (Weight)
Set every 2 Minutes
5 Low Hang Power Clean @70% 1 RM
4 Low Hang Power Clean @ 75%
3 Low Hang Power Clean @80%
3 Low Hang Power Clean @80%
Metcon Warm Up
1:00 Jog
-into-
3 Rounds
Empty Bar
5 Clean Deadlift
5 Hang Power Cleans
5 Strict Press
-into-
3 Rounds
Empty Bar
5 Power Cleans
5 Push Jerk
-then-
Warmup to Workout weight
Prep
1 Set at pace
200m run
2 Power Cleans
2 Power Clean and Jerk
2 Shoulder to Overhead
Guava
Tempo Romanian Deadlift (Optional)
4 Sets
6 Tempo Romanian Deadlift @ 70-80% 1RM Romanian Deadlift
Tempo=3 Sec Down, 0 Sec Pause, explode Up, 1 sec at top
Hip Halo
Burgner Warm Up (Clean)