04.02..2015
Main – CrossFit All Levels
Warm-up
Push Ups and Lunges (No Measure)
10 x Squats
6 x Push Ups
6 x Forward Lunges
6 x Offset Push Ups
6 x Rear Lunges
6 x Offset Push Ups
6 x Squat Jumps
6 x Diamond Push Ups
Buy In
Broken Bear Ladder (No Measure)
With a partner (or 2)
10,8,6,4,2
Deadlift 45/25
Hang Clean
Push Press
(Hang Squat Clean to a Thruster Allowed)
Non-working athlete rests in plank or heels 6 inches off the ground
Barbell Conditioning
Metcon (Weight)
“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
Record heaviest successful set
Mobility
Metcon (No Measure)
Coach’s choice mobility