Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Frankenstein Squat (No Measure)
2×10, tempo 25×1 (use PVC)
3: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
4: Power Clean and Push Jerk (7 MIN EMOM: 3 T&G Power Clean and Push Jerk)
7 Min EMOM of 3 UB T&G Power Clean & Push Jerks @ 70% of 1RM clean
If you are having trouble with the first pull please do hang power cleans.
Conditioning
5: Metcon (2 Rounds for reps)
AMRAP in 6 min:
40 Double Unders
20 Wall Ball (20/14)
10 TTB
Rest 6 min
Repeat
(treat the first round as if this is your only conditioning piece for the day, 100% effort. Match the effort on the second round.)
Log total reps on each round.
No double unders, do 80 singles. But, you owe me 5 minutes of double under practice sometime today.
Gymnastics
Do this on your own after class, or at home. You may also do it as a warm up if you get to class early.
6: Metcon (Time)
10 Rounds for time; rest a full 60 sec at every failed rep
3 Strict HSPU
5 Strict Chinups
If you don’t have HSPU, use a box. If you don’t have chinups, do negatives with a tempo of 30×1.
After Party
If you don’t have consistent double unders yet, you owe five minutes practice today.
7: Double Under 5 Min AMRAP (AMRAP – Reps)
Do as many Double Unders as you can in 5 minutes.
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