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CrossFit TW18 Staines 20/12/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

E-Z 500m Row

into…

3 ROUNDS FOR QUALITY (feel 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)

Strength

Clean and Jerk (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

Workout

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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