Crossfit Garage – CrossFit

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Warm-up

General:

2:00 Bike or Row

Into..

3 RDS

10 Alternating Cossack Squats

10 Good Mornings (PVC or Empty Barbell)

10 (Light) KB Swings

Specific:

2 RDS w/ Empty Barbell:

5 Clean DL

5 Hang Muscle Cleans

10 Elbow Rotations

5 Hang Power Cleans

5 Power Cleans

Clean Complex

E3MOM X 4

5 Clean Grip DL + 3 Hang Power Cleans + 1 Power Clean
Perform 1 complex every 3 minutes x 4 sets

*Athletes are to spend 10 minutes following the specific warmup up to build to initial load for the complex. Aim for the same weight across all sets or increase every set

*Log heaviest load(s)

Metcon (Time)

For Time:

40 Deadlifts (135/95)

30 Power Cleans

20 KBS 53/35

20 DL

15 Power Cleans

10 KBS
Movement Adjustments:

– Deadlift→ KB/DB/Wallball DL

– Clean→ DB/Wallball Power Clean

– KBS→ Russian KBS

Bright Spot

Hang Power Clean

Deadlift

Power Clean

KBS