CrossFit – Wed, Aug 30
Warm up – Wednesday
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Focus on footwork and finishing pull
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Focus on footwork and finishing pull
Clean (5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean and Jerk)
* Complete a set every 1:30 *
* Complete a set every 1:30 *
into
3-2-1-1-1 Front Squat (build up in weight)
* Complete a set every 1:30 *)
Met con – Wednesday (Time)
3 sets
3:30 AMRAP
400m Run
Max Calorie Bike in remaining time
*Rest 1:30 between sets*
3:30 AMRAP
400m Run
Max Calorie Bike in remaining time
*Rest 1:30 between sets*
Wednesday Optional Extra
Run: Aerobic Capacity
3 Sets
3 Min at RPE6-7
-2 Min Rest-
75 Sec at RPE7-8
-2 Min Rest-
45 Sec at RPE8-9
*Rest 5 Min between sets.