CrossFit – Mon, Dec 1
Warm Up
3 Position Cleans (Every 2 minutes, for 12 minutes (6 sets of):
1 Clean Complex + 10 V-ups
1 Clean Complex + 10 V-ups
3 Position Clean @ 60-65% of 1RM)
Hang Clean + Below the Knee Clean + Squat Clean
Accessory Work (Checkmark)
Every minute for 12 minutes (4 sets):
Minute 1 – 12 Lying Dumbbell Curls
Minute 2 – 10 Strict Pull ups or Banded Strict Pull ups
Minute 3- Rest
Rx+: 2-3 Strict Ring Muscle ups
METCON (AMRAP – Reps)
Complete as many rounds and reps as possible in 9 minutes of:
12 Alternating Dumbbell Snatches (50/35lbs)
4 Toes to Bar
12 Alternating Dumbbell Snatches
8 Toes to Bar
12 Alternating Dumbbell Snatches
12 Toes to Bar
…etc. adding 4 Toes to Bar to each round.
Movement Modification Suggestions:
-Toes to Rings
-V-Ups
-GHD Sit-Ups
Two sets of:
15 Air Squats
10 Band Pull Aparts
10 Empty Bar Upright Rows
Then…
Two sets of:
Clean Lift-Off x 3 reps
Hight Hang Clean High Pull x 3 reps
Mid Hang Muscle Clean x 3 reps
Low Hang Power Clean x 3 reps
Thruster x 3 reps
*Empty Bar