Posted: 22nd October 2013 by jruffing27 in Uncategorized
Comments Off on 10/22/2013

Main – CrossFit

View Public Whiteboard


Warm-up (No Measure)

5 minutes to prep for front rack position using rollers and bands.

Warm-up (No Measure)

Teach/review technique and standards for each of the following:

-hand release push-ups
-clean/power clean
-jerk/shoulder to overhead


Clean and Jerk (Ladder)

Event 2
Clean and Jerk Ladder
*Weight will start at 185# for men and 115# for women. You will have 90 seconds to complete one full repetition. If you successfully complete one clean & jerk, you must continue up the ladder in the following increments:
-Men will increase by 20# until they reach 265#, increases will then be 10#.
-Women will increase by 10# until they reach 155#, increases will then be 5#.


Metcon (AMRAP – Reps)

Event 4 will be completed in heats with athletes judging/counting reps for each other.
Event 4. Complete the following
4 min. AMRAP of . . .
-15 Hand Release Push-ups
-15 Power Cleans (135 / 95)
Rest for 1 min. and adjust barbell weights, then . . .
4 min. AMRAP
-15 Shoulder-to-Overhead (115 / 75)
-15 Toes-to-Bar
*Score will be based upon total reps completed between both rounds


Warm-up (No Measure)

30-50 total reps on hip extensions
Row 500 total meters

Hip extensions and row can be broken up in any number of sets and reps.

Comments are closed.