03.25.22

Westshore CrossFit – CrossFit

Warm-up

3 sets:

:20 on/:10 rest:

Shoulder tap + shoulder tap + push-up

Double knee tuck-in-plank

Front squat (PVC or empty BB)

BuildUp

1 set:

5 hang squat cleans

5 hang squat cleans

3 hang squat cleans

3 hang squat cleans

– Build in load across all sets and rest 1:30 between each.

Weightlifting

Hang Clean (7 sets for load: 3 hang squat cleans)

INTENDED STIMULUS

*Build to a new 3-rep max.

*All sets heavier than 70% or more.

3:00 between sets.

Skill Work

4 sets:

:40 alternating single-leg squats

– Rest :20