Blog

3.27.17 – FFA CF

CrossFit Lacertus – CrossFit

Warm-up

Mobility Menu: Banded Shoulders, Hips, Calf Muscles, Banded Front Rack Bench Stretch (1-Min)

15 Pass-Thrus w/ PVC

Grab Empty Bar for Clean Warm-Up

Coach B Clean Warm-Up

(3 reps per move)

1. Deadlift

2. Deadlift + Shrug

3. Deadlift + Shrug + High Pull

4. Muscle Clean

5. Hang Power Clean

6. Full Power Clean

7. Full Power Clean & Jerk

Metcon (Weight)

EMOM 10:

2 Power Cleans @ 70-80% of 1RM

Double Grace (Time)

For Time:

60 Clean and Jerks 135/95#
Scale Options: 115/75 | 50% of 1RM

Core

Superset:

50 GHD Sit-Ups

50 Back Extensions

Leave a Comment

Your email address will not be published. Required fields are marked *