CrossFit – Tue, Aug 22

Jute CrossFit – CrossFit

Warm-Up

Warm Up (No Measure)

Hip Halo Warm Up

-into-

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Front Squats

5 High Hang Squat Cleans

5 Hang Squat Cleans

5 Squat Cleans

5 Push Press

5 Push Jerk

SWOD

3 Position Clean (5×1)

Every 1:30 x 5 sets

1 High Hang Squat Clean

+ 1 Hang Squat Clean

+ 1 Squat Clean

(@65% of 1RM Clean)

Push Jerk (3×3)

Every 1:30 x 3 sets

3 Push Jerk (@75% of 1RM Clean and Jerk)

* From the ground

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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