CrossFit – Fri, Dec 12
Warm-up
Metcon
10:00 AMRAP
10 Banded Pass Throughs
5 Dynamic Squat Stretches
5 Empty Bar Muscle Cleans
5 Empty Bar Front Squats
5 Empty Bar Push Press
20 Single Unders
Weightlifting
Clean and Jerk (Weight)
5 sets
1 Clean + 1 Jerk (@75-80%)
-rest 1:00-2:00 between sets-
Metcon
Metcon (Time)
1-2-3-4-5-5-4-3-2-1
Power Cleans 85/57,5 kg
Perform 30 Double Unders after each set
RX+
PC 92,5/60 kg
TC 16min
Cool Down Opt.
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
45 Second Supine Twists
20x Scorpion Kicks (each side)
1 Minute Biceps Stretch on Rig