CrossFit – Mon, Aug 19
Warm Up
Clean and Jerk (1 x 10 Clean & Jerk at 65 % 1RM
)
)
Build every minute to a heavy single
Metcon Warm Up
1 Set
50 Single Under
5-10 Single Arm Front Squat (each Arm)
5-10 Single Arm Press (each arm)
-then-
Warm Up to workout weights
Prep: (1 Set)
3 Hang Power Clean
2 Front Squats
1 Shoulder to Overhead
10 Double Unders
Formula 1 (Time)
8 Sets (1 Set every 3 Mins)
115/80
7 Hang Power Cleans
6 Front Squats
5 Shoulder to Overhead
24 Double Unders
Time Cap 2 Mins (each set)
Hip Halo
Barbell Prep
Burgener Warm Up (Clean)
10 Prone Is, Ts, & Ys