14
Jul
Friday, July 16
Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
5 up-downs
10 PVC Good Mornings
10 PVC Pass Throughs
:20 Flagpole Stretch/side
Specific:
1 Round w/ Empty Barbell:
5 DL
5 High Hang Muscle Cleans
5 Front Squats
10 Elbow Punches
5 High Hang Cleans
5 Hang Cleans
Weightlifting
1 Clean Grip DL + 1 High Hang Clean + 1 Hang Clean
15:00 to Build to a Heavy Complex
*may Power instead of Squat, but log appropriately
Metcon
DL HPC Burp (Time)
5 Rounds:
12 Deadlift (155/105)
9 Hang Power Cleans
6 Bar Facing Burpees
Rx+ 185/125
14 MIN CAP
Bright Spot
Deadlift
High-Hang Clean
Hang Clean
Hang Power Clean
Power Clean
Cool Down
1:00 Forearm Stretch/Side
1:00 Knees to Chest Stretch