Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

2:00 Cardio of Choice (EZ pace)

Immediately Into…

3 SETS (W/ Empty Barbell)

5 Slow Kang Squats

5 Slow Upright Rows

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

*From here, with barbells out, go straight into teaching the Hang Power Clean Progression

Strength

1 Clean Deadlift + 2 Hang Power Clean (:01 Pause @ the knee)

1 Clean Deadlift

+

2 Hang Power Clean (:01 Pause @ the knee)

*weight stays moderate across 3 sets

Metcon (Time)

BOOTCAMP STRENGTH

5 ROUNDS (15:00 Timecap)

100 Mountain Climbers

100m Farmers Carry (50/35)

Workout

Metcon (Time)

FOR TIME*

3-6-9-12-15

Hang Power Clean (185/135)|(135/95)

Burpees Over Bar

*After each full set, perform a 100m Run.

(Score is Time)

BOOTCAMP

FOR TIME*

3-6-9-12-15

D-Ball Ground to Shoulder (80/60)

Burpees

*After each full set, perform a 100m Run.

(Score is Time)

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