CrossFit – Wed, Feb 28

CrossFit Chilliwack – CrossFit

View Public Whiteboard

General Warm-up (No Measure)

3 sets:

:20 alternating Spiderman stretches

:20 up-downs

:20 PVC pass-throughs

:30 rest

3 sets:

:20 air squats

:20 burpees

:20 PVC shoulder presses

Clean and Jerk (- RX –
Every 2 minutes for 10 rounds:
1 clean and jerk

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Every 2 minutes for 10 rounds:
2 clean and jerks)

Stretching (No Measure)

Accumulate:

30 reach-roll-lifts

50 banded lat pull downs

– AT-HOME – (Time)

10 unbroken sets for time:

5 dumbbell deadlifts (35/50 lb)

5 dumbbell hang power cleans

5 dumbbell push jerks

– Complete each set of 15 reps without putting the dumbbells down.

– Use two dumbbells.