Monday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 10 Up-Downs + Max Plank
MIN 2 – 10 Barbell Deadlifts + Max Groiners
MIN 3 – 10 Hang Muscle Cleans + Max Elbow Punches
MIN 4 – 10 Jump Squats + Max Boot Straps
Strength
Metcon (Weight)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of…
1 Clean Deadlift
+
1 Hang Power Clean (Below the Knee)
+
1 Power Clean
(Score is Weight)
Workout
“CUPID SHUFFLE” (AMRAP – Reps)
EMOM x 14 MINUTES*
MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95)
MIN 2 – 2 Burpees Over Bar + Max Power Cleans
MIN 3 – 3 Burpees Over Bar + Max Power Cleans
MIN 4 – 4 Burpees Over Bar + Max Power Cleans
…and so on until Round 14
MIN 14 – 14 Burpees Over Bar + Max Power Cleans
*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.
(Score is Total Reps of Power Clean)
KG BB: (85/60)|(60/42.5)