CrossFit – Wed, Dec 4
Week 6 of 8 Nerves of Steel Cycle
Warm Up
Power Clean + Clean (2 Sets
Squat Clean + Power Clean + Squat Clean @ 80% 1 RM Clean
3 Sets
Squat Clean + Power Clean + Squat Clean @ 85% 1 RM Clean)
from the ground perform the number of power clean and squat clean
Singles
Every 1:30
Metcon Warm Up
6 MIns Moving Through
6 Cal Echo Bike
3 Wall Ball
3 No Jump Burpee
3 Box Jump w Step Down
-then-
1 Set at Pace
3 Wall Balls
3 Burpee Box Jump Overs
Anti Gravity Serum (Time)
27-21-15
Wall Balls (20/14) (10/9)
Burpee Box Jump Overs (24/20)
-rest 3 mins-
21-15-9
Wall Balls (20/14) (10/9)
Burpee Box Jump Overs (24/20)
-rest 1 minute
15-12-9
Wall Balls (20/14) (10/9)
Burpee Box Jump Overs (24/20)
Time Cap (each Section)
8 mins
7 mins
6 mins
Mobility
Crossover Symmetry
Banded 7’s
Burgener Prep (Clean)