CrossFit – Mon, Oct 16
Warm Up – Monday
2:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean)
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* Focus on footwork and finishing the pull
Hang Clean (Hang Squat Clean:
– Establish a 2 RM for the day)
– Establish a 2 RM for the day)
Clean Grip Deadlift (3 Clean Deadlift x 3 Sets @90% 1RM Clean)
Metcon Monday (Time)
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD Sit Ups (Or V-Ups)
24 Crossover Single Unders Or 48 Double Unders
-rest 3:00 between sets-
(KG conv: 30/20)
time cap: 13mins