Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

1 set:

50 single-unders

20 air squats

10 PVC pass-throughs

10 PVC good mornings

1 set:

40 double-unders

15 PVC front squats

10 PVC around-the-worlds (5/side)

10 PVC Romanian deadlifts

1 set:

30 double-unders

10 PVC overhead squats

10 PVC Cuban presses

10 PVC staggered-stance Romanian deadlifts (10/side)

Weightlifting

Squat Clean & Press (3-3-3-3-3)

Warm-up

Warm-up (No Measure)

BARBELL WARM-UP

2 sets:

3 hang clean and jerks

3 thrusters

3 power snatches

Workout

Metcon (Time)

RX

5 rounds for time:

12 hang power clean and jerks (75/115 lb)

9 thrusters

6 power snatches

Metcon (Time)

INTERMEDIATE

5 rounds for time:

12 hang power clean and jerks (65/95 lb)

9 thrusters

6 power snatches

Metcon (Time)

BEGINNER

5 rounds for time:

12 hang power clean and jerks (45/65 lb)

9 thrusters

6 power snatches

Stretch

Warm-up (No Measure)

2 sets:

:30 foam roll IT band/side

:30 foam roll quads/side