CROSSFIT 190521

1. Warm Up + Mobility

<10:00 total>

1 Round:

  • 100m Run

Then with DBs:

  • 5 Deadlifts

  • 5 Hang Muscle Cleans

  • 5 Strict Presses

  • 5 Push Presses

  • 6 Power Snatches (each arm)

  • 6 Front Squats

Then:

  • 5 Walkouts

  • 6 Hand on the toes Good Mornings

  • 7 Kip Swings (on bar or rings)

  • 8 Pausing Glute Bridges

2. Skill

<15:00 total>

3-Pause Power Cleans

3-Pause Power Cleans, each pause lasts :02:

  • Pause #1 at Knee Level

  • Pause #2 at Jumping Position

  • Pause #3 at Receiving Position

6 Sets of 2:

  • Set #1 - 60%

  • Set #2 - 65%

  • Sets #3+4+5+6 - Build to a heaviest set of 2

3. WOD

<35:00 total>

“Undercover”

3RFT:

  • 15 DB Power Cleans (20/12.5)^2

  • 20 Pushups

2RFT:

  • 27/21 Cal Row [21/15 Cal Bike/Ski]

  • 75 DUs/115 SUs

1RFT:

  • 50/35 Bike/Ski [55/40 Row]