CrossFit – Tue, Oct 17
CrossFit Chilliwack – CrossFit
231017 (AMRAP – Reps)
– RX –
AMRAP 12:
1-2-3-4… etc.
Wall walks
Power cleans (125/185 lb)
– INTERMEDIATE –
AMRAP 12:
1-2-3-4… etc.
Wall walks
Power clean (95/135 lb)
– BEGINNER –
AMRAP 12:
1-2-3-4… etc.
Inchworm + push-ups
Power cleans (65/95 lb)
General Warm-up (No Measure)
On a 5:00 clock:
10 scorpions
10 hip crossovers
10 hand-release knee push-ups
10 kip swings
2 sets:
10 good mornings
10 bent-over rows
10 high pulls
10 shoulder presses
10 overhead lunges
Skill work (Weight)
Pre-workout:
On a 10:00 clock:
Build to a heavy 2-rep unbroken power clean
– Rest :45-1:30 between sets.
Stretching (No Measure)
1 set:
1:00 lacrosse ball tricep mash/arm
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (AMRAP – Reps)
AMRAP 12:
1 wall walks
2 DB power cleans (35/50 lb)
2 wall walks
4 DB power cleans
3 wall walks
6 DB power cleans
4 wall walks
… etc.
– Continue adding 1 wall walk and 2 DB power cleans each round.
– Use two DBs.