Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

2:00 Machine

-into-

2 sets (empty bar)

5 Clean Grip Deadlifts

4 Hang Muscle Cleans

3 Shoulder to Overhead

– into –

2 sets (empty bar)

3 Position Power Clean

SWOD

3 Position Clean (1×1)

Every 2:00 x 5 sets

1 Power Clean

+ 1 Below the Knee Power Clean

+ 1 Above the Knee Power Clean

*Build to a Heavy Unbroken Complex across 5 working sets

WOD

Metcon (Time)

5 rounds

12 Dumbbell Deadlifts (50s/35s)

9 Dumbbell Hang Cleans

6 Dumbbell Shoulder to Overhead

15/12 Calorie Air Bike

* Target time: 10-12 minutes

* Time cap: 15 minutes