22.06.08

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock:

1 set:

30 double-unders

10 PVC overhead squats

10 PVC Cuban presses

10 PVC staggered-stance Romanian deadlifts (10/side)

Weightlifting

5 sets:

3 squat clean and strict presses

– Each set must be completed unbroken.

– Increase load across as many sets as possible in a touch-and-go style.

– Perform 1 set every 2:30.

Squat Clean (5 sets of 3 reps)

Shoulder Press (5 sets of 3 reps)

Metcon

Metcon (Time)

5 rounds for time:

12 hang power clean and jerks (75/115 lb)

9 thrusters

6 power snatches

INTERMEDIATE:

5 rounds for time:

12 hang power clean and jerks (65/95 lb)

9 thrusters

6 power snatches

BEGINNER:

5 rounds for time:

12 hang power clean and jerks (45/65 lb)

9 thrusters

6 power snatches

Cool Down

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side