CrossFit – Tue, Aug 27
Warm-up
Warm Up
Band Warmup
-into-
5 Inchworms
-into-
2 sets (PVC – Empty bar)
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 (8×4)
WOD
Metcon
EMOM 12:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (53/35)
Minute 4: Rest
*No Score
Every 1:30 x 8 sets
4 Power Clean and Jerks
* Weight should be 50% of 1RM + 5-10lbs from August 16th SWOD.
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.