| a) WARM UP:
8 min amrap:
- 10 Air Squats
- 8 Jumping Jacks
- 6 Leg swings per leg – front/back & side/side
- 4 push ups
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| b) STRENGTH:
Minutes 0:00 – 5:00:
Complete 2-3 Sets of the below complex with a light load (working up to 45%).
- Clean Deadlift + 2 Hang Clean High Pulls + 1 Hang Squat Cleans
3 Position Squat Clean: high hang + hang (above knee) + from ground
- On the 5:00 – 1 Complex @ 45% of 1RM
- On the 6:30 – 1 Complex @ 50%
- On the 8:00 – 1 Complex @ 55%
- On the 9:30 – 1 Complex @ 60%
- On the 11:00 – 1 Complex @ 65%
- On the 12:30 – 1 Complex @ 70%
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| c) WOD:
13 min AMRAP:
- 15 Calorie Row
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
Rx – 135/95* (choose a weight in which you could do the above unbroken) |
d) ACCESSORY WORK:
- Grip training – hang from bar – accumulate 2 mins
- Added work: hang from bar in L sit for 2 mins
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e) POST-WOD MOBILITY:
- Roll quads, adductors, T Spine plus couch stretch
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CrossFit and Personal Training 