CrossFit – Mon, Sep 23
4 ROUNDS*
:15 Toe Touch Jumping Jacks
:15 Lunge + Twist
:15 Jumping Squats
:15 Burpees
*1 RND = MOVT 1 – MOVT 4.
into…
SPECIFIC WARM-UP
1-2 ROUNDS (Time Permitting)
5 BB Clean Deadlifts
5 BB Upright Rows*
10 Elbow Punches
5 Hang Muscle Cleans
5 Strict Presses
*RND 2 complete Hang High Pulls.
1 Power Clean & Jerk*)
*Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above.
(Score is Weight)
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
KG BB: (100/70)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (155/105)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
KG BB: (70/47.5)
6 Alt. Wrist Circles
6/6 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
