Crossfit Garage – CrossFit

240324 (12 Rounds for weight)

– RX –

For load:

EMOM 12:

3 power cleans

2 hang power cleans

1 push jerk

– Build in load across the 12 minutes.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

For load:

EMOM 12:

1 power clean

1 hang power clean

1 push jerks

– Build in load across the 12 minutes.

General Warm-up (No Measure)

1 set:

2:00 row, bike, ski, or jog

– Move at a conversational pace.

1 set:

10 leg swings/leg

10 lateral leg swings/leg

10 banded deadlifts

10 banded squats

10 banded pull-aparts

1 set:

10 arm swings across

10 arm swings overhead

10 torso twists/direction

10 banded deadlifts

10 banded squats

10 banded pull-aparts

1 set:

2:00 row, bike, ski, or jog

– Moderate to fast pace.

Stretching (No Measure)

2 rounds:

:30 figure 4 stretch/side

:30 couch stretch/side

– AT-HOME – (Checkmark)

For speed

EMOM 12:

3 dumbbell power cleans

3 dumbbell push jerks

– Use two dumbbells.