CrossFit – Fri, Dec 9

8
Dec

CrossFit – Fri, Dec 9

American Fit Co Northwest – CrossFit

Warm-up

500m Row

3 Rounds:

5 Pullups

10 Pushups

15 Air Squats

3 Rounds:

:15 Hollow Holds

:15 Superman Holds

10 Scap Pullups

5 Kip Swings

Kip Control Drill

3×3 Toes to Bar

Clean & Jerk Warmup

(1 Set @ Hips/Knees/Mid Shin)

5 Shrugs

5 High Pulls

5 Muscle Cleans

5 Power Cleans

5 Dip & Hold Push Jerks

3 Empty Barbell Clean & Jerks

3 Knees to Chest

3 Light Clean and Jerks

3 Toes to Above Hips

3 Clean and Jerks (workout weight)

3 Toes to Bar

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Metcon (No Measure)

On the 3:00 x 3 Sets:

10 Hip Extensions

10 DumbbellRows