Friday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP | 7:00
AMRAP 6:
30 plate hops
15 ground plate to overhead (10/15 lb)
10 counter-balance squats
Warm-up (No Measure)
DB POWER CLEAN PROGRESSION | 10:00
Set-up:
Option 1:
1) Heels down.
2) Shoulder width stance.
3) DBs placed outside of the feet.
4) Neutral spine.
Option 2:
1) Heels down.
2) Slightly wider than squat width stance.
3) DBs placed inside of the legs
4) Neutral spine.
Warm-up (No Measure)
DB POWER CLEAN WARM-UP | 5:00
Have your athletes perform 2 sets of 5 reps building to their working weight.
2 sets:
5 DB power cleans
Workout
Metcon (Time)
RX
For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans (35/50 lbs)
Metcon (Time)
RX
For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans (35/50 lbs)
Metcon (Time)
INTERMEDIATE
For time:
30-24-18-12-6:
Double-unders
DB power cleans (20/35 lbs)
Metcon (Time)
BEGINNER
For time:
60-48-36-24-12:
single-unders
30-24-18-12-6:
DB power cleans (10/15 lbs)
Post WOD
Metcon (Time)
For time with a partner:
50 DB devils presses
– Alternate every rep.
Stretch
Warm-up (No Measure)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot