CrossFit Staines – Open Gym
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
5 Clean Deadlifts
5 Elbow Punches
5 Hang Muscle Cleans
5 Shoulder Press
Into…
AMRAP x 3 Minutes
5 Good Mornings
5 Hang Power Cleans
5 Push Press
Strength
Metcon (Weight)
3/3-3/3-3/3
Hang Power Clean Then Jerk*
*Start moderate and build in small increases. Perform 3 Hang Cleans then 3 Jerks without dropping the bar between movements.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
5 SETS
AMRAP x 3 MINUTES
3 Hang Power Cleans (135/95)|(95/65)
6 Air Squats
3 Burpee Over Bar
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)