CrossFit – Mon, Mar 9
Warm Up – Monday
8:00 AMRAP
30-second Easy Bike
4 Worlds Greatest Stretch (each)
5 Dynamic Squats Stretches
10 Banded Shoulder Press
5 Muscle Cleans + Strict Press (PVC–empty bar)
Clean and Jerk (Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7
1 Clean and Jerk @ RPE 7
* This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.)
Metcon Monday (5 Rounds for reps)
8 Rounds
12 GHDs (or 15 V-Ups)
4 Deadlifts (225/155)
(Scored by Time)
(KG conv: 102.5/70)
time cap:12mins
AFFILIATE COMPETE:
8 Rounds
12 GHDs
6 Deadlifts (225/155)
(KG conv: 102.5/70)
INDEPENDENCE:
8 Rounds
10 GHDs (or V-Ups)
4 Deadlifts (185/125)
(KG conv: 85/57.5)
LIBERTY:
8 Rounds
12 Sit Ups
6 Dumbbell Deadlifts (light)