16. August 2024
Aug.
16
CrossFit – Fri, Aug 16
Warm-Up
Warm-Up
*GENERAL WARM-UP*
1 ROUND
10 Toe Touch Jumping Jacks
5/5 Groiner + Twist
5/5 Split Squat
5 Squat + 5 Jumping Squat
5 Push Up to Down Dog
Into…
*SPECIFIC WARM-UP*
2 ROUNDS
10 WB Ground to OH
5 Hang Muscle Clean*
10 Elbow Punches
5 Front Squats
5 OH Press**
*2nd Round perform Hang Power Clean
**2nd Round perform Push Press
Strength – All
Clean and Jerk (ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Clean & Jerk)
Workout – Performance
FOR TIME (Time)
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Shoulder to Overhead
10 Thrusters
(Score is Time)
KG WB: (9/6)
KG BB: (60/42.5)
Workout – Fitness
FOR TIME (Time)
40 Wall Balls (14/10)
30 Power Cleans (95/65)
20 Shoulder to Overhead
10 Thrusters
(Score is Time)
KG WB: (6/5)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)
Week 6 of 6
Strength | Olympic Lifting Cycle