CrossFit – Fri, Aug 16
Warm-up
Warm Up
Band Warmup
-into-
3 Rds (PVC – Empty Bar)
3 Inch Worms
5 Clean Grip Deadlifts
4 High Hang Muscle Cleans + Shoulder Press
3 Hang Power Clean and Push Press
2 Power Clean and Jerks
SWOD
Clean and Jerk (5×5)
WOD
Metcon (Time)
50 Abmat Sit ups
10x50ft Shuttle Runs
50 V-Ups
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)
* Target time: 13-15 minutes
* Time cap: 18 minutes
Every 1:30 x 5 sets
5 Power Cleans and Jerks
* Weight should be + 5-10lbs from 7/29/24
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.