CrossFit – Mon, Mar 20
Warm Up – Monday
2 sets:
5, 10, 15m X 2 shuttles
5/5 low Cossack shifts
5 muscle cleans
5 jerk balance
5, 10, 15m X 2 shuttles
5/5 low Cossack shifts
5 muscle cleans
5 jerk balance
PREP
Clean and split jerk technique refresher as a group.
Complex (Weight)
POWER COMPLEX
Every 2min for 12mins:
2 Power Cleans
+
2 Front Squats
+
2 Split Jerks
* Goal is to increase weight SLIGHTLY.
Every 2min for 12mins:
2 Power Cleans
+
2 Front Squats
+
2 Split Jerks
* Goal is to increase weight SLIGHTLY.
Metcon Monday (Time)
15min cap:
5 sandbag over shoulder
20 (10/10) alt DB reverse lunge @ 15/22.5kg
30 DB deadlift
400m Run
50 Double DB Hang Power Cleans
10 sandbag over shoulder
40 (20/20) alt DB reverse lunge @ 15/22.5kg
60 DB deadlift
800m Run
5 sandbag over shoulder
20 (10/10) alt DB reverse lunge @ 15/22.5kg
30 DB deadlift
400m Run
50 Double DB Hang Power Cleans
10 sandbag over shoulder
40 (20/20) alt DB reverse lunge @ 15/22.5kg
60 DB deadlift
800m Run
Accessory
In pairs accumulate 60 strict pull-ups (you go – I go)