CrossFit – Fri, Jun 20
Metcon Warm Up
Denver Outlaws (2 Rounds for reps)
<35 min>
AMRAP 15 Minutes
1-2-3-4-5…
Strict Press (0.75x bodyweight)
Squat Clean (1x bodyweight)
1 Rope Climb (OR 3 Strict Pull Ups) after each round
-Rest 5 minutes-
Then erase your reps and back down for time(same movements).
5-4-3-2-1
*Time Cap: 15 minutes.
*Score time from part 2 in notes.
• Intended Workout RPE: 7.5-8 75-80% – moderate to moderate/high intensity
• Target Reps: 80+ (through the round of 8)
• Minimum Reps before scaling: 63 (through the round of 7)
High-Hang Clean (High Hang POWER Clean)
*Do a set every 2 minutes.
3 Sets
3 High Hang Power Clean @50-60% 1 RM Power Clean
*Bar should start right above the knee.
**Focus on speed/position!
. Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Movement Prep/Activation
2:00 Ski (increasing pace)
-Then-
5 Strict Press (45/35)
5 Front Squat (45/35)
5 Squat Clean (45/35)
5 Strict Pull Up
-Then-
Warm up to workout weights w/1 Half Rope Climb after each weight increase.
3. Workout Prep
1 Set (at workout pace)
2 Strict press (at workout weight)
2 Squat Clean (at workout weight)
1 Rope Climb