Barbell Cycling

CrossFit FTM – CrossFit

Warm-up

Burgener Power Clean and Jerk (No Measure)

Pigeon Pose 1 min/side

Shoulder External Rotation 1 min/side

1 Round PVC, 1 Round BB

3 Power Shrugs

3 High Pull

3 Muscle Clean

3 Front Squat

3 Power Clean

3 Shoulder Press

3 Push Press

3 Push Jerk

3 Split Jerk

Weightlifting

Clean and Jerk (7 x 2 @ 75% of 1 RM Clean and Jerk)

From the floor each time. Sets OTC 1:30

Touch n Go

Metcon

Metcon (AMRAP – Reps)

9 Min AMRAP

15m Front Rack Lunge 115/75 lbs

10 Push Ups

5 Bar Muscle Up

each round out of 30
Mod for Bar Muscle up:

5 C2B Pull Ups

5 Regular Pull Ups

5 Banded Pull Ups

5 Ring Rows

Metcon (AMRAP – Reps)

Interval Workout

3-6 rounds

Work 2:30, Rest 2:30

300/250m row

15 KB Swings (24/16kg)

ME Box jump overs (24/20’)

Score = total box jump overs completed