CrossFit – Wed, Nov 20
Warm Up
Hang Power Clean + Squat Clean + Power Clean (Weight)
2 Sets
1 hang Power Clean + 1 Squat Clean + 1 Power Clean @75-78% 1 RM Clean (Touch and Go)
3 Sets
1 hang Power Clean + 1 Squat Clean + 1 Power Clean @80-83% 1 RM Clean (Touch and Go)
Do a set every 2 mins
Metcon Warm Up
2 Sets
:30 Bike
5 Spiderman Lunge
5 No Jump Burpee
5 Wall Ball
5 Box Jumps
-Then-
1 Set At Pace
4 Wall Ball
2 Burpee Box Jump Over
Coconut Mall (3 Rounds for reps)
15 Wall Ball (20/14) (10/9)
15 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t Sets-
30 Wall Ball (20/14) (10/9)
30 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t Sets-
45 Wall Ball (20/14) (10/9)
45 Burpee Box Jump Overs (24/20)
Time Cap Each Set
3 Mins
6 Mins
9 MIns
Hip Halo Activation
Banded 7’s
Barbell Prep
Burgener Warm up (Clean)