PG Crossfit – CrossFit

We’re beginning our next strength cycle today! Focus on speed under the bar for the tall/high hang clean today.

Warm-up

Warm-up (No Measure)

3 Rounds

• KB Complex – 3 KBDL. 3 KB Hip Thrusts. 3 Russian KBS. 3 KBS

• 10 Squat Jumps

• 10 Lateral Lunges

Strength

High-Hang Clean (5 X 5)

High Hang/Tall Clean – Focus on speed under the bar – Don’t increase weight until you can successfully drop under the bar and not ride the bar from the power to the full position. 5 sets of 5 at 50%, 55%, 65%, 65%, 65%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

• 12 Box Jump Over (240/20)

• 12 Deadlift (155/105)

• 9 Bar Facing Burpees

• 9 Hang Power Clean (155/105)

• 6 Bar Muscle Up (P RMU)

• 6 Push Jerks (155/105)

WORKOUT OF THE DAY