CrossFit – Tue, Mar 25
Warm Up
Clean Deadlift to Mid Thigh + Clean Pull + Clean Deadlift to Mid Thigh + Hang Clean + Jerk (Weight)
5 Sets
Pause Clean Deadlift to Mid Thigh + Clean Pull from Mid Thigh + Pause Clean Deadlift to Mid Thigh + Hang Clean from Mid Thigh + Jerk @ 65-75% 1 RM Clean
Do a set every 2 mins
Metcon Warm Up
2 Sets
4 Cal Echo Bike
3 Dumbbell Deadlift
2 Dumbbell Hang clean
1 Dumbbell Shoulder to Overhead
Nubush Two (Time)
5 Sets
15/12 Cal Echo Bike
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Cleans (2×50/35)
6 Dumbbell Shoulder to Overhead (2×50/35)
rest 1:1 b/t sets
Repeat from March 5, 2024
Time Cap 3 mins per set
Mobility
Crossover Symmetry
Banded 7
Hip Halo
Burgener Warm Up (Clean)
10 Prone Is, Ys, Ts