CrossFit – Wed, Apr 15
General Warm-up
AMRAP 2:30 x 6 (6 Rounds for reps)
8 Burpee Box Jumps 30/24″
20 Alternating DB Hang Snatches 50/35lbs
Max Rep BBJ in remaining time
Rest 1:30 between rounds
Score is total BBJ from the “max rep” portion.
Squat Clean (“Squat Clean – Positional
Pause Power Position Squat Clean
8×3*
*Split Jerk after final rep of each set. Do a full clean deadlift, then lower the bar into power position.
Spend 1-2 minutes flushing slowly on a machine between sets.)
We are looking for all leg drive and pull under, avoid moving the shoulders back and forth or bouncing bar to create momentum. This will be on the lighter side and feel very much like technique work.
AMRAP 5 minutes
500m Bike
5 Burpees / 5 Box Jumps (alternate)
10 Alternating Hang DB Snatches