Clusters and Lunges

Posted: 25th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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“Mini Fran” (No Measure)

12-9-6
Thruster with PVC/ Bar
Pullups

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

Metcon (Weight)

EMOTM for 12 minutes:
Even Minutes- 2 Clusters 95/65
Odd Minutes- Run 100 m

*A cluster is a thruster that has to be cleaned from the floor every repetition.

*Rx+ 135/95

Metcon (Time)

For time:
Lunge 400 m

500 Meter row (No Measure)

500 Meter row
Hold squat for 5 minutes or more.

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