CrossFit – Thu, May 23
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up Clean + Skill Transfer (15:00)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps at each movement <br>-into-<br>3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br>* 5 minutes, 2-3 Ttimes through <br>* Focus on footwork and finishing the pull <br><br><strong>2. Strength</strong><br>8:00 to establish a Heavy Power Clean <br>-into-<br>3×8 Hang Muscle Cleans (40-50% of Heavy Power Clean)<br><br><strong>3. Workout Prep</strong><br>3 sets:<br>2 Clean and Jerks (build in weight)</p>
Strength/Accessory
Power Clean (Weight)
<p>8 minutes to establish a Heavy Power Clean</p>
Hang Muscle Clean (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(77,71,91);font-size:14px;">3 sets x 8 Hang Muscle Cleans (at 40-50% of Heavy Power Clean)</span></p>
Workout
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
<p>Freedom (RX’d)<br>For Time<br>30 Clean and Jerks (135/95)<br>(KG conv: 61/43)<br> </p><p>Independence<br>For Time<br>30 Clean and Jerks (115/80) <br>(KG conv: 52/36)</p><p> </p><p>Liberty<br>For Time<br>30 Dumbbell Clean and Jerks (light)</p><ul><li>Target time: 3-5 minutes</li><li>Time cap: 8 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min seal pose<br>1 min bicep stretch on wall<br>1 min tricep lacrosse ball smash (each side)</p>
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