CrossFit – Mon, Jan 23
Warm-Up
Warm-Up
AMRAP x 3 MINUTES
20 Crossbody Mountain Climbers
8 Scap Push-Ups
6 Knee Push-ups*
4 Tall Jumps
*Option for Standard Push-Ups.
Into…
2 ROUNDS
6 Clean Deadlifts
6 Upright Rows
6 Alt. Elbow Punches
6 Push-Ups
Strength – All
Metcon (Weight)
5 SETS*
1 Clean Pull
+
1 Clean High Pull
+
1 Muscle Clean
*Start Light and build to Moderate.
-Rest As Needed b/t Sets-
Week 4 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
Workout – Fitness
“ELIZABETH (FITNESS)” (Time)
FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups
(Score is Time)
KG BB: (60/42.5)
NOTE: New Benchmark. Power Clean only.
Optional Cool Down
FOR RECOVERY
12 Slow Arm Haulers
10 Cat/Cows
1:30/1:30 Banded Lat/Tricep Distraction
(No Measure)
(Score is Time)
KG BB: (60/42.5)
NOTE: New Benchmark. Option for Power Clean or Squat Clean in today’s workout.