CrossFit

Clean – Skilled Warm Up
5 reps of each movement
Round 1 – from Position 1
P1 Clean Pull
P1 Clean High Pull
Rack Delivery to Power Position
P1 Power Clean
Round 2 – from Position 2
2-1 transition
2-1 transition with high pull
Tall Clean
Position 2 Clean (or Power Clean + Front Squat)
Round 3 – from Position 3, using 40-50% of Clean 1RM
Clean Start
German Clean

 

Strength WOD

High Bar Back Squat
3 x 75% 1RM
3 x 80% 1RM
Max Reps x 85% 1RM

WOD

4 Rounds for Time
10 DB Hang Cleans (50/35)
10 Box Jumps (24/20”)
10 V-Ups
40 ft. OH Walking Lunge (50lb DB)

ADV: 40/30

INT: 35/25

BEG: 30/20 or as needed for excellent form

Intensity

Warm Up

3 Rounds
Single Leg Hip Bridge (5 per side)
3 Kipping Pullups (5 attempts Hollow to superman)
150 M Run
40′ Bear Crawl

 

WOD 1

15 MIn AMRAP
1 Burpee
1 Kipping Pullup
1 Ball Slam (30/20)
150 M Run w/Ball

Add one rep every round
WOD 2

For Time
50 KB Deadlifts (32/24)
40 Wallballs
30 Russian KB Swings
20 Toes to Bar
10 KBSDHP
50 Situps