Thursday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 6:00

3 sets:

:20 double-knee tucks in a plank

– Rest :10

:20 good mornings (35/45 lb)

– Rest :10

:20 alternating jumping lunges

– Rest :10

Warm-up (No Measure)

HANG POWER CLEAN REVIEW | 8:00

Clean deadlift Heels down, eyes straight ahead, lumbar curve intact.

Muscle clean Smooth below the knee, fast above.

Partial front squat High elbows and a quarter squat. Hips go back and elbows come up.

Tall power clean Shrug with a straight arm, then drop and catch. The partial squat.

Hang power clean Hip extension, fast elbows, and pull under into partial squat.

LOAD UP | 8:00

3-5 sets:

2-3 hang power cleans

Workout

Hang Power Clean (3-3-3-3-3-3-3)

Post Workout Skill

Metcon (No Measure)

3 sets:

20 weighted glute bridges

20 banded side steps/side

Stretch

Warm-up (No Measure)

2 sets:

:30 alternating scorpion stretch

:30 forearm stretch/side