CrossFit – Wed, Mar 12
Warm Up
Eldorado (Time)
2 Sets (1 Set every 12 Mins)
21-15-9
Cal Row
Cal Ski
Call Echo
*Ladies Cals
18-12-6
Can also Run in place of a Machine
300-200-100m
Flow:
21 Cal Row, 21 Cal Ski, 21 Cal Echo, 15 Cal Row….
Time Cap 10 mins per set
Barbell Prep
Burgener Warm Up Clean
3x High Hang Clean+ 3x Hang Clean
Clean Pull + Power Clean to Parallel +Clean + Split Jerk (Weight)
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @6.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8.5/10 RPE
Do a set every 2 mins
3 Sets (1 Set on each machine)
:45 easy
:15 Moderate
:30 Easy
:15 Moderate/Fast
:15 easy
:15 fast
:15 easy