Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Clean Position Drills

3 Sets

5 Clean Grip DL

5 Hang Clean Pulls

5 Hang Power Clean

5 Front Squats

Movement Prep

8 mins

(No Measure)

Front Rack

Hip Openers

Weightlifting

25 mins

10 mins to work up to –

Fitness: Moderate weight for Complex

Performance: 60-70% of Clean

5 sets of Complex every 2:00

2 Clean Pulls + Power Clean + Clean

*Fitness to do 2 PC

Clean (5×1(2 Clean Pulls + Power Clean + Clean))

Power Clean (5×1(2 Clean Pulls + 2 Power Cleans))

Metcon

Metcon (2 Rounds for reps)

3 minute AMRAP

10 Thrusters (95/55)

10 Burpee Box Jumps (24/20)

Rest 1 minute

2 minute AMRAP

8 Thrusters (115/75)

8 Burpee Box Jumps (24/20)

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