Wednesday, June 30

28
Jun

Wednesday, June 30

Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up (No Measure)

General:

Front Rack Banded Stretch, then:

AMRAP X 3

5 Muscle Cleans

5 Push-Up to Pike

5 Air Squats w/ 2 sec Pause

-Rest 1 min-

AMRAP X 3

5 Power Cleans (With Light Load)

5 Push-Ups

5 Front Squats

Specific:

2 SETS

8 Tempo Back Squats (2221)

*Both sets w/ light-moderate loads

Skill/Strength

Back Squat (3×10)

@ 80-85% of 10RM

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Score is Total Rounds + Reps added between all 5 rounds.

Bright Spot

Power Clean

Push-ups

Air Squats (AMRAP – Reps)

Cool Down

1:00/Side Scorpion Stretch