CrossFit – Fri, Sep 13
Warm-up
Warm Up
Band Warmup
-into-
5 Inch Worms
-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 (Weight)
WOD
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans
6 Dumbbell Push Ups
*Target: 7+ rounds
Every 1:15 x 10 sets
3 Power Clean and Jerks
* Weight should be + 5-10lbs from August 27 SWOD.
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.