CrossFit
Warmup
Run 400M
into
2 Rounds of
5 Clean Grip Deadlifts
10 Elbow Punches
5 OH Press
5 Lunge+Lunge+Jumping Squat
20 Minutes
Build to a Heavy 3 Rep
Clean and Jerk
(You must control BB to the Ground)
For Time
Run 400M
21 Hang Power Cleans
Run 300M
18 Hang Power Cleans
Run 200M
15 Hang Power Cleans
Zoom
DAILY-5 WARM-UP
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Air Squats
5 Up-Downs
FULL-BODY STRENGTH
5 SETS FOR MAX REPS
1:00 Slow DB Goblet Squats
1:00 Single DB Strict Press
-Rest 1:00 b/t Sets-
FULL-BODY WORKOUT
AMRAP x 10 MINUTES
30 Double Unders
15 Single DB Push Press*
10 Up-Downs
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 - :45 DB Weighted Sit-Ups
MIN 2 - :45 Single DB Floor Press
MIN 3 - :45 Squat Thrust**
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 - Single DB Bicep Curls
MVMT 2 - Single DB OH Tricep Ext
Power 30
WARM-UP
3 ROUNDS (5:00 CAP)
100m Run
30 Mountain Climbers
10 Russian KB Swings
8 KB Goblet Forward Lunges
EMOM 5 Minutes
5 Front Squats
5 Rounds for time:
Run 400M
10 Front Squats (115/75)|(75/55)