Friday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

8 Up Downs

8 Barbell RDLS

8 Muscle Cleans

8 Strict Press

into…

1 Round

8 Air Squats

8 Barbell good mornings

8 Hang Power Cleans

8 Push Press

into…

1 Round

8 Elbow Punches

8 Barbell Deadlifts

8 Power Cleans

8 Push Jerks

Extended Warm-up

Clean and Jerk (Heavy 1-Rep)

ON A 10:00 RUNNING CLOCK…

Build Quickly to Heavy Single Power Clean & Jerk*

*Building should take you up to or past your weight in the workout.

(Score is Load)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
* Score Total Weight Moved

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

(No Measure)

Written by adminxd on . Posted in Uncategorized

Trackback from your site.