CrossFit – Fri, Mar 24
Warm up – Friday
2min easy cardio
Into
2 sets of:
Dowel burgener warm up
INTO
Empty bar, 1 set:
5 HANG squat cleans + 5 split/push jerks
Into
2 sets of:
Dowel burgener warm up
INTO
Empty bar, 1 set:
5 HANG squat cleans + 5 split/push jerks
Snatch (30mins- 10min on each lift
0-10mins
Snatch
3, 3, 3, 3,
*increase weight each set
0-10mins
Snatch
3, 3, 3, 3,
*increase weight each set
10-20min:
Clean
2, 2, 2, 2, 2
*increase weight each set
20-30min:
jerk
1, 1, 1, 1, 1
*increase weight each set
)
Metcon -Friday (Time)
2min AMRAP- 90sec rest between rounds- 3 rounds
12/15 cal machine sprint
Max DB snatch @ 15/22.5kg