Main – CrossFit
Warm-up
10 Minute Kettlebell Warm Up (No Measure)
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Stretches: Instep, Sampson, Dislocates
Strength & Skill
Clean Pull + Squat Clean (3-3-2-2-1-1-1)
1.) Pull bar from floor to second pull position.
2.) Back to floor
3.) Without resting clean bar to squat position.
Metcon
Metcon (5 Rounds for weight)
17Nov2014
5 Rounds of:
3 x Clean
6 x Front Squat
9 x Deadlift
*No overall time, rest as needed between rounds.
**Each round takes no more than 2 min, once the bar is touched.
***The goal is to increase weight, but manage the form and time stressor.