Wednesday

Crossfit Chilliwack – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 sets:

:20 on/:10 rest:

Shoulder tap + shoulder tap + push-up

Double knee tuck-in-plank

Front squat (PVC or empty BB)

Extended Warm-up

Warm-up (No Measure)

Hang clean Review

3 x Hang High pull

3 x Hang Muscle clean

3 x Tall Clean

3 x Hang Clean

3 x Hand Squat Clean

-Then-

1 set:

5 hang squat cleans

5 hang squat cleans

3 hang squat cleans

3 hang squat cleans

– Build in load across all sets and rest 1:30 between each.

Strength

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

Skill

Pistols (4 sets of :40 on :20 off)

Stretch

Warm-up (No Measure)

Accumulate:

2:00 frog stretch