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07/05/2018

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Wolfe Den CrossFit – CrossFit

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Warm-up

Pre-game #7 (No Measure)

1a) 3X5 Dual KB Bottom Up Press In Split -medium/heavy but make movement perfect, rest 60 sec

1b) 3X30 sec Barbell Ankle Stretch – use enough weight to push you into extra ROM, rest 60 sec

Clean “C” Movements (No Measure)

1. 3 Pause power clean

2 Pause power clean

1 Pause power clean

Full speed power clean

2. 3 Pause power clean + front Squat

2 Pause power clean + front squat

1 Pause power clean + front squat

Full speed power clean + front squat

2. 3 Pause squat clean

2 Pause squat clean

1 Pause squat clean

Full speed squat clean
Add – push press/push jerk/split jerk with every movement

Weightlifting

Power clean+full clean+push jerk+split jerk (5×1 every 2 min)

Conditioning

Metcon (3 Rounds for reps)

5 AMRAP

100 D/U buy in

12 power cleans 52/36

4 burpee box jumps

Rest 3:00

5 AMRAP

100 D/U buy in

8 power cleans 62/43

4 burpee box jumps

Rest 3:00

5 AMRAP

100 D/U buy in

4 power cleans 70/47

4 burpee box jumps