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Saturday

CrossFit Staines – Open Gym

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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)

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