22.02.02

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6

10 alternating Spiderman stretch

10 leg swings (across the body)/leg

10 alternating reverse lunges

5 squat therapy reps (use wall)

Weightlifting

Hang Clean (5 Sets x 1 Rep Every 1:30)

Build up to a 1-rep hang squat clean

7-8 RPE

Metcon

Metcon (AMRAP – Reps)

For reps:

1:00 squat cleans (115/165 lb)

Rest 3:00

1:00 squat cleans (125/185 lb)

Rest 3:00

1:00 squat cleans (135/205 lb)

Rest 3:00

1:00 squat cleans (115/165 lb)

Rest 3:00

1:00 squat cleans (125/185 lb)

Rest 3:00

1:00 squat cleans (135/205 lb)
INTERMEDIATE

For reps:

1:00 DB squat cleans (10/15 lb)

Rest 3:00

1:00 DB squat cleans (15/20 lb)

Rest 3:00

1:00 DB squat cleans (20/30 lb)

Rest 3:00

1:00 DB squat cleans (10/15 lb)

Rest 3:00

1:00 DB squat cleans (15/20 lb)

Rest 3:00

1:00 DB squat cleans (20/30 lb)

Cool Down

If Time Allows:

2 sets

:30 alternating scorpion stretch

:30 pigeon stretch/leg