Clean and AMRAP

Posted: 18th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

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
*10 minute cap

Weightlifting

Squat Clean (10 x 1.1 )

Every two minutes for 20 minutes

(Rest 10 seconds between singles)

Record heaviest weight performed 1.1.

*rest 5 minutes and set up for WOD

Metcon

GTO/burpees/CTB (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Ground to Overhead (135/95 lbs)

10 Burpees Over the Barbell

15 Chest-to-Bar Pull-Ups

Buy-Out

Roll out and stretch for 5-10 minutes (No Measure)

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