CrossFit – Fri, Dec 5
General Warm-up
AMRAP 2 Minutes x 5 (5 Rounds for reps)
8 Shuttle Runs
Max Squat Clean and Jerk in remaining time 185/125lbs
Rest 1:00 between rounds
1 shuttle run = 25ft out, 25ft back
Score is total Clean and Jerks. Athletes may push jerk or split jerk.
Feel: Gas
Pace: Sustain
Target Score: 20+ reps (4+/round)
Firebreather Score: 30+ reps (6+/round)
Skill (AMRAP – Reps)
Compare to 10/4/25
Kipping HSPU ‘Misfit Sets’
4 Rounds
1 Smooth Set of Kipping HSPU
Rest 3:00 Between sets
Then
1 Max Set of Kipping HSPU
Choose a number you will hit for the first 4 sets and keep it there, knowing you will get more in the max set round. If your max set is 2x or more than your smooth sets, increase the smooth set next time.
AMRAP 6 minutes
1 Shuttle Run
1 Medball Squat Clean
1 Wallball
*Climb by 1 rep each round.