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CrossFit | 12.09.2020

CrossFit | 12.09.2020

2-3 sets
20 Double Unders
10 Wall Balls
5 Push Ups into Down Dog

Review Power Clean

Dynamic Stretches

Metcon (Time)
Complete the following for time
"Clean Ladder"
10 Power Cleans 135/95
8 Power Cleans 155/100
6 Power Cleans 165/105
4 Power Cleans 185/115
2 Power Cleans 205/125

Immediately followed by…

100 Double Unders
50 Wall Balls 20/14
30 Handstand Push Ups

B) Minimal Equipment
Complete the following for time
60 Dumbbell Cleans
200 Single Unders
50 DB or KB Thrusters
30 DB or KB Push Press

C) Bodyweight
Complete the following for time
60 Vertical Jumps
200 Jumping Jacks
50 Jump Squats
30 Push Ups

The clean should get heavier with each set. The expectation is to complete each set UNBROKEN! Once you complete the clean ladder immediately begin the next part of doubles, wall balls and HSPU and finish for time.

Extra Credit
3 sets
15 Weighted V-ups
15 Arch Body

Use DB or KB or go unweighted

Supplemental Programming

Clean (3, 2, 1 )
Build up to a heavier set of 3, 2, 1 reps

Weighted Glute Bridges (10, 10, 10)
Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.

Use DBs, KBs, or backpack.
Russian Kettlebell Swings (10, 10, 10)
Use heavy DB or KB than you usually use.

Metcon (2 Rounds for reps)
EMOM 10 minutes
Even: 15-20 Box Step Ups
Odd: 5-10 Toes to Bar

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