Posted: 22nd April 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Running Warm-up (No Measure)

20 meters each
-sideways jumping jacks
-A skips
-toe up toe touch
-heal walk
-butt kick
-tin man
-high knee

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle
2. Elbows High and Outside- Keep the Bar Close
3. Muscle Clean- Turnover
4. Front Squat Lands- 2″, 4″, 6″ – Footwork
5. Front Squat Drop- Bottom Out, Footwork
6. Hang Squat Clean
Following Burgener Warm-Up,
Warm-up on Power Clean Complex of:
-Power Clean
-Hang Power Clean
-Hang Power Clean

*Athlete will use 50% of Power Clean Max for Metcon. Ramp up to this weight.

Griff (Time)

For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
*Use running clock. Upon finishing “Griff,” Athlete has 3 minutes rest before starting 5 min Power Clean Complex Metcon.

Metcon (AMRAP – Reps)

5 min for Max Reps of Power Clean Complex:
-Power Clean
-Hang Power Clean
-Hang Power Clean

*One complete complex = one rep
If you drop the bar during a complex it is a no rep.

Post weight used to comments.

2 minute squat hold (No Measure)

Hold squat for 2 minutes
Then Perform:
30-50 Hollow Rocks
30-50 Back Extensions

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