CrossFit – Thu, Dec 19
Clean (Weight)
0:00-5:00 x 3 (Time)
Record slowest round
21 Calorie Row/Bike
15 Clean and Jerks
9 Front Squats
Rx 95/65 Please control barbells to floor. Do not drop barbells from overhead
Rx+ 115/75
For classes with more than 10+ we will share cardio equipment and run a heat with 2 minutes inbetween.
Active Recovery: (AMRAP – Rounds and Reps)
3-4 Rounds
50 Single/Double-unders
12 DB RDLs
12 Cossack Squat
12 Weighted Patrick Step-ups
-Rest 1 min-
Accessory Work: (Weight)
W. Patrick Step-ups
5×12 (6 each leg)
light-to-heavy
Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, then 3×1 @ 90% of 1RM
Opt. 2 -Build- 5×3 @ 75-90% Warm up to 75%, go by feel, increase weight if it feels good up to 90%
Opt. 3- Accessory
Sub Clean for Snatch