CrossFit – Mon, Jun 3
Warm Up
Hang Power Clean + Push Press (Weight)
EMOM
Min1-5:
3 Hang Power Clean +1 Push Press @55=60% 1 RM Power Clean
Power Clean + Push Jerk (2 Power Cleans + 1 Push Jerk @ 70% 1 RM Power Clean)
from the floor, perform the prescribed number of Power Cleans followed by the prescribed number of Push Jerks
5 Minutes Every Minute on Minute
Metcon Warm Up
1-2 Sets
1: Echo Bike
9 PVC Pass Throughs
6 PVC Overhead Squats
3 PVC Squat Snatch
9 Ring Rows
Himalayas (Time)
3 Rounds
10 Overhead Squats
10 Cal Echo Bike
–rest 3 minutes-
3 Rounds
2 Rope Climbs
–rest 3 minutes-
3 Rounds
2 Rope Climbs
10 Cal Echo Bike
–rest 3 minutes-
10 Overhead Squats
2 Rope Climbs
Crossover Symmetry
Banded 7’s
Burgner Warm Up (Clean)