Main – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: T-Twist/Scorpion, Dislocates (rolling), Couch Stretch
Strength & Skill
Clean Segment Pull (5-5-3-3-2-2)
Pausing the Clean into three different positions, then driving at the finish. Positions: 1″ off the floor, knee, hips and then finish.
Based on Clean Max
5’s @ 70 to 80%
3’s @ 80 to 90%
2’s @ 90 to 100%
Metcon
Metcon (4 Rounds for reps)
15Oct2014
4 Rounds of 3 Minute AMRAP
-Cleans
-Box Jumps
-Burpees
Rest 1 min between
**Choose the movement combo for maximum rep points.
**Rx m-135#, 30″ / f-95# 25″
Scaled m-95#, 25″ / f-65# 20″