CrossFit TW18 – CrossFit
Warm-up
Metcon (No Measure)
7min…Warm Up Chipper
30 Deadlifts 20/15
15 V-Ups
30 Front Squats
15 Lateral Step Ups
30 Hang Squat Cleans
15 Box Jumps
Movement Prep
GOAL…
Building volume and speed in the legs today – speed and fatigue!
FOCUS…
Focus today should be spent on speed under the bar for the HSC’s!
Metcon (No Measure)
6min…
Hang Squat Clean Progressions…
(Performed at coaches call)
-Front Rack Check
-High Pull Hold + Squat Clean
-High Hang Power Clean
-High Hang Power Clean + Front Squat
-High Hang Squat Clean
-Hang Power Clean
-Hang Squat Clean
-High Pull Hold + Squat Clean
Prep For Metcon
Metcon (No Measure)
10min…
Hang Squat Clean
Build to your 3 stage weight
1…40/30 (Rx+60/40)
2…50/35 (Rx+70/47.5)
3…60/40 (Rx+80/55)
Box Jumps
1…20/20
2…24/20
3…30/24
Metcon
Metcon (Time)
20min Time Cap..For Time
12-9-6
Hang Squat Clean 40/30 (Rx+60/40)
Box Jump (20/20)
9-7-5
Hang Squat Clean 50/35 (Rx+70/47.5)
Box Jump (24/20)
7-5-3
Hang Squat Clean 60/40 (Rx+80/55)
Box Jump (30/24)