Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

MED-BALL CLEAN BASICS | 8:00

1) Deadlift

2) Deadlift shrug

3) Front squat

-Then-

5 good mornings with med-ball

5 deadlift shrugs

10 lateral hops over med-ball

5 alternating lunges with med-ball

5 front squats with med ball

Extended Warm-up

Warm-up (No Measure)

Squat Clean Review

Down & Finish

Elbows high & outside

Muscle Clean

Scarecrow drop 2″, 4″, 6″, full squat.

Power Clean

Squat clean.

Strength

Squat Clean

10 min to build to heavy Squat Clean

Workout

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 7:

10 squat cleans (65/95 lb)

20 sit-ups

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 7:

10 hang squat cleans (35/45 lb)

20 sit-ups

Stretch

Warm-up (No Measure)

Accumulate:

1:00 foam roll low back

1:00 foam roll quadriceps/leg