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CrossFit TW18 Staines 03/05/19

CrossFit TW18 – CrossFit

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Warm-up

3min Bike/Row/Run

5 Inch Worms
5 Clean Grip Presses
5 clean grip presses in a quarter squat
5 Push Press
5 Split Jumps (no bar)
5 Jerk Balance (pvc)
5 Split Jerks

5 Down/Up (Shrug from high hang)
5 Scarecrow (shrug high elbows from high hang)
5 Muscle Clean (fast turnover and elbow punch)
5 Tall Clean (1/2) (land in half squat stance)
5 Tall Clean (full) (land in full squat)

Weightlifting

20min: Clean and Jerk (Build to 1 RM)

Min 0 — 40%
Min 2 — 55%
Min 4 — 70%
Min 6 — 80%
Min 8 — 87%
Min 10 — 94
Min 13 — 98%
Min 16 — 102% (New 1RM)
Min 19 — 105% (potential time to take another lift)

Metcon

Metcon (Time)

30 Wall Ball 9/6
5 Power Clean 60/40 (Rx+80/55)
20 Wall Ball
5 Power Clean
10 Wall Ball
5 Power Clean

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