Friday

Main – CrossFit

View Public Whiteboard

Warm-up

15 mins

(No Measure)

Clean Position Drills

3 Rounds

5 DL

5 Clean Pulls

5 Hang Power Cleans

5 Front Squats

Movement Prep

8 mins

(No Measure)

Front Rack

Banded Hip Flexor

Weightlifting

*Start first EMOM around 60% of 1RM clean and increase through each EMOM while maintaining good form

*5 minutes to work up to 60%

Metcon (Weight)

7 minute EMOM

1 Power Clean + 2 Front Squats
Rest 4 mins

Metcon (Weight)

7 minute EMOM

1 Hang Clean + 2 Front Squats
Rest 4 mins

Metcon (Weight)

7 minute EMOM

1 Clean

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