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