Crossfit Garage – CrossFit
Warm-up (No Measure)
2:00 Prone Bench/Box Stretch, into:
2 Rounds:
8 Barbell DL
8 Hang Muscle Cleans
8 Cossack Squats
8 Scap Push-ups
8 Kip Swings
Review Complex, into..
2 Sets:
3 Cleans + 3 Jerks + 3 Front Squats (1 set w/ empty barbell, 1 w/ light load)
Weightlifting
1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk (Friends focus on cleans)
E3MOM X 6
*building as long as bar speed and technique remains*
Metcon
DB Hang C+J Pullup (AMRAP – Rounds and Reps)
AMRAP X 9
10 Hang DB Clean and Jerk (50/35)
10 Pull-Ups
Rx+ C2B Pull-ups
Bright Spot
1 Power Clean + 1 Front Squat + 1 Push Jerk
E2MOM X 6 sets
*building as long as movement quality and bar speed allow
Clean
Power Clean
Front Squat
Push Jerk
Split Jerk
DB Hang Clean + Jerk
Pull-ups
Chest-To-Bar Pull-ups
Cool Down
1:00 Forearm Stretch