CrossFit – Thu, Jul 27
Warm up – Thursday
3:00 Machine
-into-
Burgener Warm Up + Skill Transfer:
* 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, 2-3 times through
* Focus on footwork and finishing the pull
-into-
Burgener Warm Up + Skill Transfer:
* 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, 2-3 times through
* Focus on footwork and finishing the pull
Clean and Jerk (Clean and Jerk Complex
Build to a heavy complex of the following
1 x Power Clean 2 x Power Jerks)
Build to a heavy complex of the following
1 x Power Clean 2 x Power Jerks)
Metcon – Thursday (Time)
For Time:
27 Box Jump Overs (24/20)
21 Clean and Jerks (95/65)
15 Squat Cleans (135/95)
9 Squat Clean Thrusters (165/110)
(KG conv: 43/29 C&J, 61/43 SC, 75/50 SCT)
27 Box Jump Overs (24/20)
21 Clean and Jerks (95/65)
15 Squat Cleans (135/95)
9 Squat Clean Thrusters (165/110)
(KG conv: 43/29 C&J, 61/43 SC, 75/50 SCT)
Time Cap:12mins