CrossFit – Tue, Aug 15
Warm-Up
Warm-Up
1 ROUND
10 Step Overs
5 BB Deadlift
10 Elbow Punches
10 Scap Pull-Ups
Into…
1 ROUND
5 Tucks Jumps
5 High Hang Muscle Clean
10 Air Squats
8 Small Kip Swings
Into…
1 ROUNDS
6 Box Jump Overs
5 High Hang Muscle Clean
5 Front Squats
6 Medium Kip Swings
Strength – All
EMOM x 6 MINUTES* (Weight)
1 Hang Power Clean
+
1 Squat Clean**
*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Clean
(Score is Weight)
Week 7 of 8 Oly Cycle
Workout – Performance
“SUPERSONIC” (Time)
20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
(Score is Time)
KG BB: (90/65)
Workout – Fitness
“SUPERSONIC (FITNESS)” (Time)
20 ROUNDS FOR TIME
1 Power Clean (145/100)
2 Box Jump Overs (20)
3 Pull-Ups*
1 Power Clean (145/100)
2 Box Jump Overs (20)
3 Pull-Ups*
*Option for Jumping C2B Pull-Ups
(Score is Time)
KG BB: (65/45)
Optional Cool Down
2-3 SETS FOR QUALITY
:30 Prayer/Lat Stretch on Box
20 Banded Ws
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)