Crossfit Garage – CrossFit

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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

Specific:

3 Sets (first with empty barbell, next two building to starting weight)

2 Clean Grip DL + 2 Hang Power Cleans + 2 Power Cleans

Weightlifting

1 Hang Power Clean + 1 Power Clean

E2MOM X 8 sets
Athletes may build as lomg as technique permits

– log last/heaviest complex as 1×1

Metcon

HPC Dubs (AMRAP – Rounds and Reps)

AMRAP X 8

5 Hang Power Cleans (135/95)

25 Double Unders
SU 1:1

Finisher

3 RDS

:30 Side Plank (R)

:30 Side Plank (L)

12 Hollow Rocks

Bright Spot

Hang Power Clean

Power Clean

Double-Unders