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CrossFit 051914

19
May

CrossFit 051914

Cleveland – CrossFit DTF

Warm-up
1) Row 500-meters
10-15 each of:
Wrist Circles
Elbow Circles
Arm Circle
Bow and Bend
Torso Rotations
Straight-leg Swings
Side-leg swings
Lying Iron Cross
Scorpions
Squat Ankle + Knee Circle
2) Burgener Clean Warm-up

Barbell
3) Clean & Jerk 2,2,2,2,2,2
** Increase weight to heavy double by 3rd set and complete sets 3,4,5,6 using same weight. For example: 115,135,145,145,145,145.

Conditioning
4) For time.
20 Hang Squat Snatch 115/80
20 Kipping CTB Pull-ups
20 Box Jumps 36/30
20 Cal Row
20 Wall Balls 20/14 to 12’’
– Post time.

Clean and Jerk (2,2,2,2,2,2)

Metcon (Time)

For time.
20 Hang Squat Snatch 115/80
20 Kipping CTB Pull-ups
20 Box Jumps 36/30
20 Cal Row
20 Wall Balls 20/14 to 12’’
– Post time.