Crossfit Garage – CrossFit

General Warm-up (No Measure)

Dynamic warm-up | 5:00

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set:

10 clean-grip deadlifts (empty barbell or PVC)

:30 up-downs

10 shoulder presses (empty barbell or PVC)

:30 up-downs

QFW4 (AMRAP – Reps)

– RX –

Complete as many reps as possible in 10 minutes of:

10 clean and jerks (85/135 lb)

– Rest 1:00

10 clean and jerks (125/185 lb)

– Rest 1:00

10 clean and jerks (155/225 lb)

– Rest 1:00

Max reps clean and jerk in the remaining time (165/245 lb)

– INTERMEDIATE –

Complete as many reps as possible in 10 minutes of:

10 clean and jerks (75/115 lb)

– Rest 1:00

10 clean and jerks (95/135 lb)

– Rest 1:00

10 clean and jerks (115/155 lb)

– Rest 1:00

Max reps clean and jerk in the remaining time (125/185 lb)

– BEGINNER –

Complete as many reps as possible in 10 minutes of:

10 clean and jerks (35/45 lb)

– Rest 1:00

10 clean and jerks (45/55 lb)

– Rest 1:00

10 clean and jerks (55/65 lb)

– Rest 1:00

Max reps clean and jerk in the remaining time (65/75 lb)

Stretching (No Measure)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

– AT-HOME – (AMRAP – Reps)

– AT-HOME –

Complete as many reps as possible in 10 minutes of:

10 dumbbell clean and jerks clean and jerks (35/50 lb)

– Rest 1:00

10 dumbbell squat clean and jerks

– Rest 1:00

10 x (1 dumbbell squat clean + 1 dumbbell hang squat clean + 1 dumbbell push jerk)

– Rest 1:00

Max reps dumbbell squat clean thrusters