Sunday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER JUNKYARD DOG
1 set:
10 over the arms and legs jumps/athlete
10 over athlete and under the athlete/athlete
Warm-up (No Measure)
DYNAMIC WARM-UP
1 set:
10 lateral hops over the barbell
10 alternating in-place lunges
1 set:
10 lateral hops over the barbell
10 alternating barbell lunges
Warm-up (No Measure)
POWER CLEAN REVIEW AND PRACTICE
Clean pull Push down through the heels, stand up, then pull up with the shoulders. Arms stay straight.
Hang power clean Shrug the shoulders to the ceiling and shoot the elbows forward
Power clean Smooth below the knee, then speed up above the knee
Skill/Strength
Power Clean (2-2-2-2-2-2-2-2-2-2-2)
On a 5:00 clock:
Every :30 perform:
2 power cleans
Warm-up
Warm-up (No Measure)
MINI-ROUND
1 set:
10 power cleans
10 alternating barbell lunges
Workout
Metcon (Time)
RX & INTERMEDIATE
For time:
30-20-10:
Power cleans (65/95 lb)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell
Metcon (Time)
BEGINNER
For time:
30-20-10:
Power cleans (55/75 lb)
Lateral hops over the barbell
Alternating lunges
Lateral hops over the barbell
Stretch
Warm-up (No Measure)
Accumulate:
1:00 foam roll calf/leg
1:00 foam roll IT band/leg