Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
30 Single Unders → Double Unders/Double Under Attempts
10 PVC Around the World
10 Elbow Rotations
—> Calf Stretch <---
Empty Bar (3-5 reps)
Clean Grip DL
Muscle Clean
Push Press
Power Clean
Push Jerk
Weightlifting
EMOM X 12
Min 1: 8 Seated DB Strict Press (Heavier than last week)
Min 2: 1 Clean + Jerk (building)
Min 3: Rest
Score: Heaviest set of DB Strict Press
Build C+J to workout weight or slightly beyond
Metcon
“Mr. Clean” (AMRAP – Reps)
EMOM X 12
Min 1: 2 Clean and Jerks (225/155)
Minute 2: 50 Double-Unders
SU 1:1
Total possible reps: 312
Bright Spot
Clean and Jerk
Power Clean
Push Jerk
Double-Unders
Cool Down
1:00/side Thread the needle stretch