CrossFit – Tue, Mar 25
Tuesday WARM up (AMRAP – Reps)
8:00 AMRAP
30-second Air Bike (easy-moderate)
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
5 Roll and Reach
10 Bird Dogs
Clean and Jerk (Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
After the 10 minutes are complete, add weight and finish with:
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
-rest 60 seconds between sets-)
Metcon – Tuesday (AMRAP – Reps)
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
(Women’s Calories: 16-14-12-10-8-6)
(KG conv: 22.5/15 DBs)
Time cap:18mins