CrossFit – Tue, Apr 23

Warm Up

Hip Halo

Burgner Warm Up (Clean)

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

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