CrossFit – Fri, Dec 19
Warm Up
Clean Work (7 Rounds for reps)
Every minute for 6 minutes:
Clean pull + hang power clean
(2 pulls + 1 HPC) @ 60–70%
Then:
Every minute for 10 minutes:
5 Touch and go- power cleans @ 40–50%
METCON (4 Rounds for reps)
For Times:
4 Sets
Each 6-min block:
10/8 cal row
10 burpees over erg
100m run hard
Rest at least 2 min between blocks
Each round should take around 2-3 minutes, there will be plenty of rest with the intention of going hard each set. “Enjoy the rest and go hard”
Three sets of:
10 banded good mornings
8 snatch grip RDL (PVC)
8 front rack elbow rotations