Wednesday, September 8

6
Sep

Wednesday, September 8

Crossfit Garage – Remote Coaching

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Tabata (8 Rounds :20 on, :10 off)

Set 1: Jump Rope (Single Unders for first 4, Double Unders or Attempts last 4)

Set 2: Clean Grip DL for first 4 sets, Muscle Clean for last 4 sets

Weightlifting

2 DB Hang Power Clean + 2 DB Power Clean

EMOM X 12

2 DB Hang Power Clean + 2 DB Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 8

5 DB Hang Power Cleans

25 Double Unders

Finisher

3 RDS

:30 Side Plank (R)

:30 Side Plank (L)

12 Hollow Rocks

Cool Down

1 min/side lying back stretch (pull knees to the side, keep shoulders square)