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CrossFit TW18 Staines 10/10/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS Increasing Effort on Bike in Round 2…
1:30 Bike
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump)
7 Barbell Good Morning

Then into a more specific barbell warm-up…

2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans

Strength

Power Clean (5×3)

5×3
Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Workout

“ELIZA-PLUS” (Time)

FOR TIME
27-21-15-9
Power Clean 40/30 (RX+60/40)
HR Push-up (RX+ Ring Dip)

Optional Finisher

Warm-up (No Measure)

3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)

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