CrossFit – Wed, Sep 18
Warm Up
Clean (Weight)
5 Sets (1 every 1:30)
1 “PERFECT” Clean @ 83-90% 1RM Clean
Metcon Warm Up
2 Rounds
10 Banded Good Mornings
5 Air Squats
10 Single arm DB Press (5L/5R)
Warm Up To Work Out Weights
Quesadilla (AMRAP – Reps)
“Otis”
AMRAP 15 Mins
1-2-3-4-5-6-7-8-9-10….
Back Squat (1.5x Bodyweight)
Shoulder Press (.75x Bodyweight)
Deadlift (1.5x Body Weight)
Start with 1 rep each, increase by 1 rep each round
Target Reps 135+
Minimum before Scale 84 (round of 7)
Mobilization:
Crossover Symmetry
Banded 7’s
Hip Halo
Barbell Prep
Burgener (Clean)