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CrossFit TW18 Staines 09/08/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row/1200m Bike into…

3 ROUNDS FOR QUALITY (really feeling the positions)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)

Extended Warm-up

Clusters (1×1)


ON A 10:00 RUNNING CLOCK…
Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

California Love (Time)

30 Squat Clean & Jerk* 50/35 (Rx+70/47.5)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY
5:00 Foam Rolling

*Focus on quads and hips

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