CrossFit TW18 – CrossFit
Warm-up
1 Round each
P1: 2:00 Bike/Row (EZ Effort)
P2: AMRAP of 10 Air Squats + 10 Groiners + 5 Broad Jumps
1 Round each
P1: 2:00 Bike/Row (Mod Effort)
P2: AMRAP of 5 Perfect Push Ups + 5 Piked Shoulder Taps (each) + 5 Scap Pull-ups
Power Clean
– 7 Deadlifts
– 5 Dip, Drive, High Pull (Focus on keeping the bar close to the body, with elbows high)
– 5 High Hang Muscle Clean (Focus on a strong turnover, high elbows)
– 5 Hang Power Clean (Focus on the hip drive and strong landing position)
– 5 Power Cleans (Focus on driving up with the chest and full extension of the hips)
Jerk
– 5 Strict Press (Focus on the straight bar path overhead)
– 5 Push Press (Focus on the powerful hip drive)
– 5 Push Jerk (Focus on the hip drive and landing under the bar with locked out arms)
Clean & Jerk — Have athletes perform 3 reps, on your call.
– 1 Power Clean + 1 Push Jerk
Prep For Metcon
Build Load & Refine Technique for Workout
Metcon
THE CALI BEAR (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk
Cool Down
FOAM ROLLING
3:00 Focus on Upper Back and Shoulders
3:00 Focus on Quads and IT Band