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Friday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500m Row into…

3 ROUNDS FOR QUALITY (really feeling the positions)

10 Barbell Deadlifts (pause at mid-thigh)

7 Hang Muscle Cleans (open rack further each rep)

5 Front Squats (hold bottom and bounce out of hole slow)

3 Strict Presses (press up hard and push body through bar)

Weightlifting

Power Clean (1×5)

ON A 12:00 RUNNING CLOCK…

Build to “Heavier” 5 rep Power Clean

*Immediately before workout, build up quickly to

15-25% heavier than workout weight working on barbell cycling

Metcon

Metcon (AMRAP – Reps)

10 MIN AMRAP:

Max Rep Power Clean (135/95) | (115/75)

*5 burpees at the top of each minute including start of workout.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling

*Focus on quads and hips