CrossFit – Mon, Feb 3
Week 5 of 7 Quick and Nimble!
Be sure to work on the gymnastics portions and add in some accessory work at the end of class if you can.
Be sure to work on the gymnastics portions and add in some accessory work at the end of class if you can.
Warm Up
Legion (Time)
21-15-9
Deadlift (225/155)
Bar Facing Burpee
Rest 1:1
15-12-9
Hang Power Clean (155/105)
Burpee Box Jump Over
Rest 1:1
9-6-3
Thrusters (135/95)
Burpee Bar Muscle Up
Time Cap Each set 8 Mins
Power Clean (Wave 1
1 Power Clean @65%
1 Power Clean @70%
1 Power Clean @75%
Wave 2
1 Power Clean @70%
1 Power Clean @75%
1 Power Clean @80%
Wave 3
1 Power Clean @75%
1 Power Clean @80%
1 Power Clean @85%
Wave 4
1 Power Clean @80%
1 Power Clean @75%
1 Power Clean)
1 Power Clean @65%
1 Power Clean @70%
1 Power Clean @75%
Wave 2
1 Power Clean @70%
1 Power Clean @75%
1 Power Clean @80%
Wave 3
1 Power Clean @75%
1 Power Clean @80%
1 Power Clean @85%
Wave 4
1 Power Clean @80%
1 Power Clean @75%
1 Power Clean)
Optional Lift depending upon time
Mobility
Crossover Symmetry
Banded 7’s
1:00 Row
15 Deadlift (Empty BB)
5 No Jump Burpee
10 Hang Power Clean
10 Hanging Scap Retractions
5 Front Squat (Empty BB)
5 Kip to Swing
5 Push Press (Empty BB)
-then-
Warmup to workout weights
1 Set at Pace
2 Deadlift
2 Bar Facing Burpee
2 Hang Power Clean
1 Burpee Bar Muscle Up
2 Thrusters