12. Juli 2024
Juli
12
CrossFit – Fri, Jul 12
Warm-Up
Warm-Up
AMRAP x 4 MINUTES
6/4 Cal Bike
8 BB Good Mornings
4 High Hang High Pulls
8 Alt. Elbow Punches
4 Strict Press
Into…
AMRAP x 4 MINUTES
6/4 Cal Bike
8 Clean Deadlifts
4 High Hang Muscle Cleans
8 Back Rack Alt. Elbow Punches
4 Push Press
Strength – All
Clean and Jerk (3-3-3-2-2-1-1*)
Workout – Performance
EMOM x 12 MINUTES (AMRAP – Reps)
MIN 1 – 15/12 Cal Bike
MIN 2 – Max Cleans (225/155)*
MIN 3 – Rest
*Option for Power or Squat.
(Score is Total Clean Reps)
KG BB: (100/70)
Workout – Fitness
EMOM x 12 MINUTES (AMRAP – Reps)
MIN 1 – 12/10 Cal Bike
MIN 2 – Max Cleans (155/105)*
MIN 3 – Rest
*Option for Power or Squat.
(Score is Total Clean Reps)
KG BB: (70/47.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
*Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single.
(Score is Weight)
Week 1 of 6
Strength | Olympic Lifting Cycle