CrossFit – Wed, Apr 10
Warm-up
Warm Up
3 Rds
45-second Row
5 Clean Deadlifts (empty bar)
5 High Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
10 Bird Dogs
SWOD
Shoulder Press (1×2)
WOD
Metcon (Time)
25 Burpee Over Rower
50/40 Calorie Row
25 Burpee Over Rower
*Target time: Sub 8 minutes
*Time cap: 10 minutes
Every 2:00 x 5 sets
Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
*Sets are completed unbroken, with the focus being on form and consistency.
*Build in weight across sets WITHOUT going over 65% of 1RM Power Clean.