CrossFit – Wed, Oct 25

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 5: (No Measure)

:20 jumping jacks

6 alternating spidermen

10 air squats

Build Up

3-5 sets:

1 power clean

1 squat clean

1 front squat

– Perform all three movements as a complex.

– Start with the empty barbell and build to starting workout weight.

– Rest ~1:00 between sets.

Olympic Weightlifting

Clean & Squat Complex (Weight)

Every 1:30 for 20 rounds:

1 power clean

1 squat clean

1 front squat

— Perform all three movements as a complex.

— Start light and add load every other round.

— Start at ~ 50% ( 5 RPE) of previous 1RM power clean.

Power Clean

Squat Clean

Front Squat

Cool Down

Accumulate:

1:30 foam roll quads

1:30 foam roll upper back