CrossFit | 09.15.2020
Warm-up
Warm-up
3 sets with an empty barbell
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Strict Press
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Strict Press
Dynamic Stretch
Metcon
Metcon (Time)
A) RX
Complete 10 rounds for time
6 Power Cleans
6 Front Squats
6 Handstand Push Ups
Complete 10 rounds for time
6 Power Cleans
6 Front Squats
6 Handstand Push Ups
B) Minimal Equipment
6 DB or KB Power Cleans
6 DB or KB Front Squats
6 DB or KB Push Press
C) Bodyweight
12 Vertical Jumps
12 Air Squats
12 Push Ups
Choose a weight for the cleans and front squats that you are able to go unbroken. Decrease the reps to 5, 4, or 3 reps for the HSPU.
Extra Credit
Metcon (2 Rounds for reps)
10 minute EMOM
Even:30 sec AMRAP Air Squats
Odd:30 sec AMRAP Sit Ups
Even:30 sec AMRAP Air Squats
Odd:30 sec AMRAP Sit Ups
Supplemental Programming
Weightlifting
Bench Press (5, 5, 5)
Build up to a heavy set of 5 reps
Accessory
Dumbbell Bench Press (10, 10, 10)
Use DBs or KBs.
Flys (10, 10, 10)
Use DBs or KBs
Gymnastics
Metcon (Time)
3 x 10 Dips
