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Main – CrossFit Recommend Long Socks Weightlifting Clean and Jerk (1-1-1) 7 minutes to warm up with weight 3 attempts to find 1 RM 2:00 Minute Clock *Can be Power, Squat, or Split Clean Clean and Jerk (10×1 ) 10 Minute EMOM at 85-90% 1RM Metcon 50 Burpees For Time (Time) 50 Burpees For Time

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Main – CrossFit Clean Technique (No Measure) 3-5 Reps of: Mid-shin to Mid-thigh Front Squat Front Squat with 10 Second Pause Slow Clean Pull 3 Position Power Clean Power Clean Clean Catch Low 3 Position Squat Clean Squat CleanAdd Clean Catch Split Clean 3 Position Split Clean Split Clean Erin (Time) 5 rounds for time: […]

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Main – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

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CrossFit Papio – CrossFit Gymnastics 30 Strict Chin-Up-Pull-Overs (Time) 30 Strict Chin-Up-Pull-Overs For Time Pistol Progressions (No Measure) Slow negative pistol into a candlestick roll standing up on two or one leg.1 Minute Resting Squat 10x Feet Together Air Squats 10x Rolling Candlestick Pistols 10x Pistol Steps Metcon Metcon (Time) 10-16-20 Chest-to-Bar Pull Ups Alternating […]