CrossFit TW18 – CrossFit
Warm-up
7Min: Metcon (No Measure)
1 x Increasing Height Plate Jump
1 x Burpee
10 x DB Thruster
– Carry on increasing jump height until failure
– 1 Burpee after every jump
– 10 DB Thrusters after every length
Weightlifting
20Min: Hang Clean (10 x 2 )
*HANG SQUAT CLEAN*
*MOVEMENT TIPS*
– Toes/Shoulders/Elbows Up
– Fast under
– Feet out
10Mins to warm up to EMOM weight then:
Complete:
10 Min EMOM
2 Hang Squat Clean
10Min: Jerk Feet
SPLIT JERK POSITIONING
*Use Cones for foot placement*
– Feet to opposite corners
– Drop knee down
– Step back first
10 Rounds of:
2 x Jerk Feet
2 x Jerk Feet Hands Up
– Repeat bodyweight movements outside of gym to make it a habit
Metcon
5Min: Metcon (Time)
5 Rounds
5 B.O.B
3 Hang Squat Cleans
1 Push Press
60/40…40/20