CrossFit TW18 – CrossFit
Warm-up
8 min AMRAP
20 Jumping Jacks
15 KB SDHP
10 KB Goblet Squats
5 KB Glute Bridges
5 min Flow-bility
L/R Groiner Thoracic Twists
L/R Pigeon Stretch
Banded Ankle Opener
Grab a Barbell…
5min Movement overview
1) 8 Hang Power Cleans
pause in catch positions
2) 8 High Hang Squat Clean
jump straight up, receive
in squat. Pause in Squat
3) 8 Hang Squat Clean
Sweep. Jump. Catch.
Weightlifting
10 min Complex
5 SETS
1 Power Clean Above the Knee
1 High Hang Squat Clean
1 Hang Squat Clean
*Build in weight as you go.
Hang Clean (Complex)
Metcon
Metcon (Time)
For Time (12min Time Cap)
10-8-6-4-2
Hang Squat Clean 50/35(+80/55)
“200m Run after every set”
Cool Down
If time allows:
Hip Flexor
L/R Hip Band Tension