Monday

Main – CrossFit

View Public Whiteboard

Warm-up

15 mins

(No Measure)

Clean Position Drills & Clean Barbell Warmup

Weightlifting

30 mins

8 min EMOM

Performance: Clean DL + Low Hang Clean Pull + High Hang Clean

*75-80% of Clean 1 RM

Fitness: 3 Hang Power Cleans

Then…

4 min E2MOM

Performance: 3 Clean Pulls

*85-95% of Clean 1 RM

Fitness: 3 Clean Pulls

*85-95% of Clean 1 RM

High-Hang Clean (8×1)

Hang Power Clean (8×3)

Clean Pull (4×3)

Metcon

Metcon (AMRAP – Reps)

6 min AMRAP

2 Thrusters (40 % of FS)

2 Bar Facing Burpees

4 Thrusters

4 Bar Facing Burpees

6…

6…

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