CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
8/6 Cal Bike
8 Up-Down Step Ups
10 Good Mornings
Into…
3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)
Strength
Hang Power Clean (3×3)
FOR LOAD…10min Time Cap
3×3*
Hang Power Clean
*Goal is heavier than the final set of loading in the workout.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME…14min Time Cap
15-12-9
Hang Power Clean 30/20 (Rx+40/30)
Box Jump 24/20
into…
12-9-6
Hang Power Clean 40/30 (Rx+60/40)
Box Jump 30/24
into…
9-6-3
Hang Power Clean 60/40 (Rx+80/50)
Box Jump 30/24
Core
3 Rounds…
30s Hollow Hold
20 Leg Raises
20 Russian Twists 10/5