CrossFit – Sat, Nov 5

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7:

:40 high knees

:40 bear crawl steps (2 forward, 2 back)

:40 jump squats

:40 alternating spiderman

Workout Prep

4 sets:

1 deadlift

1 clean

1 hang clean

1 jerk

Weightlifting

CrossFit Games Open 21.4 (Total Weight)

Deadlift (1 Rep Max)
Clean (1 Rep Max)
Hang Clean (1 Rep Max)
Split Jerk (1 Rep Max)
7 sets for load: every 3 min
1 deadlift
1 clean
1 hang clean
1 jerk
– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.
Athlete should perform their first set at around 60% (6-7 RPE) of their 1-rep max clean and jerk.

Work with a partner or 2  to push weight.

 Perform whatever variations of the lifts that allow you to lift the most weight.

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.