Friday!

CrossFit FTM – CrossFit

Warm-up

Burgener Clean and Jerk (No Measure)

External Shoulder Rotation 1 min/side

Pigeon Pose – 1 min/side

1 Round with PVC

1 Round with Barbell

3 Power Shrugs

3 High Pulls

3 Muscle Cleans

3 Front Squats

3 Hang Power Cleans

3 Hang Squat cleans

3 Shoulder Press

3 Push Press

3 Push Jerks

3 Split Jerks

Weightlifting

Metcon (Weight)

Barbell Cycling

EMOM

0-4 mins – 2 Power Clean + Jerk1

2 min Rest

6-10 mins- 1 Power Clean and Jerk

+ 1 Squat Clean + Jerk

2 min rest

12-16 mins 2 Squat Cleans and

Jerk

Start at 65% of 1 Rm Clean and Jerk. Increase weight was each movement changes (during the rest period)
Score = heaviest weight moved.

Metcon

Metcon (AMRAP – Reps)

24 min AMRAP

14 TTB

7 Squat Cleans 115/75

6 C2B Pull Ups

42 Double Unders (13 Cals per round)