Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS

25ft (or :20) Toe Walk

25ft (or :20) High Skips

25ft (or :20) High Knees

25ft (or :20) Butt Kickers

Into…

3 SETS

10 Air Squats

100m Jog

Go into teaching of 3-position clean while Bootcamp completes…

15 Minute AMRAP:

12/10 Bike Calories

10 Push-ups

10/10 Bent Over Row (35/25)

– Rest 30 Seconds –

Skill

Metcon (Weight)

5 SETS FOR QUALITY

3-Position Squat Clean*

*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean

-Keep Weight Light to Moderate-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

7 Hang Squat Cleans (135/95)|(95/65) or DBL DB Hang Squat Cleans (35/25)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

5 Hang Squat Cleans (155/105)|(115/75)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

Max Hang Squat Cleans (155/105)|(115/75)*

*Every time you drop the bar perform 5 Up-Down Over the Bar (only in last round). In the first (2) AMRAPs only full rounds count toward score.

(Score is Rounds + Reps)