CrossFit – Fri, Sep 1
Warm-Up
Warm-Up
EMOM x 10 MINUTES* (:40 ON / :20 OFF)
MIN 1: Jumping Jack Toe Touches
MIN 2: Jefferson Curls → Clean Deadlifts
MIN 3: Scap Push-Up + 2 Alt. Shoulder Taps → Hand Release Push-Up to Pike
MIN 4: BB Upright Row → Alt. Elbow Punches
MIN 5: Alt. Groiners → Cat Cows
*Advance to 2nd movement in Round 2
Strength – All
Power Clean (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Power Clean)
Workout – Performance
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
(Score is Time)
KG BB: (60/42.5)
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)
Optional Cool Down
2-3 SETS FOR QUALITY
1:00 Tricep Smash on Lacrosse Ball or Barbell*
10 Banded Monster Walks (Right)
10 Banded Monster Walks (Left)
20 Banded Glute Bridge-Ups
-Rest as Needed b/t Sets-
*Place barbell on rack at chest level
(No Measure)
(Score is Weight)