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CrossFit TW18 Staines 18/12/18

CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 7 Minutes
Row 1:00
10 Slam Balls
10 Tuck-ups
:20 Tuck Hold
5 Cat/Cows

*In this warm-up, take the first 4:00 EZ and the next 3:00 at a step below workout pace.

Prep For Metcon

– 5 reps tall muscle clean (focus on elbow speed)
– 5 reps hang muscle clean (focus on setting torso angle then fast elbows)
REST

– 5 reps tall power clean (focus on fast pull under)
– 5 reps hang power clean (focus on setting torso angle then fast pull under)
ADD LIGHT LOAD TO BAR

– 3 reps hang power clean (focus on pull under to true ¼ squat power)
REST

– 3 reps below the knee power clean (focus on patience then pull under ¼ squat)
REST & DEMO FULL MOVEMENT

– 3 reps from ground — After getting to full movement, have athletes build up to workout weight (or slightly heavier then come back down to workout weight)

Metcon

Metcon (Time)

5 ROUNDS
10 Power Clean 50/35 (Rx70/47.5)
15 Lateral Burpee Over Bar

Accessory

3-4 Sets
15 Plate Good Mornings
15 Banded Leg Curls
-Rest 1:00-

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