PG Crossfit – CrossFit
This week we’re setting a baseline for unbroken double unders. Try to get to the gym a little early to work on them each day!
Join the DU challenge and document your progress.
Join the Nutrition Challenge – see FB and email for details.
Warm-up
Warm-up (No Measure)
3 Rounds
• 5 Squat Therapy
• 10 Sotts Press
• 10 Leg Swings
Burgener Warm Up
Strength
Squat Snatch (5 sets of 2)
Warm up to 80%
Then, 80%, 85%, 90%, 95%, 100%. Attempt 2 reps at 100% of your 1 RM.
Metcon
Metcon (Time)
5 minutes to warm up Double Unders. Max effort unbroken double unders. Set baseline
Then,
• 4 Power Clean and Jerks (175/125)
• 30 TTB
• 3 Power Clean and Jerks (205/145)
• 15 Pull Ups
• 2 Squat Clean and Jerk (225/155)
• 8 CTB
• 1 Squat Clean and Jerk (235/165)
• 3 BMU
10 minute time cap.