CROSSFIT CLASS
SKILL/STRENGTH
EMOM: 8 minutes
Power Clean – Challenging 3’s
Set up loading for pulls.
Clean Pulls – Challenging
5×5
Clean Pulls are meant to get you stronger with your ability to push with your legs off the floor. It is an important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. The load should be heavier than what you are used to, sitting between 80-110% of your max, depending on the # of reps you are doing.
METCON
Ascending Ladder: 8 minutes
2-4-6-8-10……
DB Cleans (30/40lb)
OH Plate Lunges (35/45lb, total steps per set)
OLYMPIC LIFTING CLASS
Last Set at 80%
3×2 Hang Snatch
3×2 Clean and Jerk
3×3 Back Squat
x15 High Box Jumps
2 Rounds of:
1 min AMRAP Air Sq
1 min AMRAP Situps
1 min AMRAP Pushups
2 min Rest
*Score= total reps
Finisher: Overhead Mobility