03/12/2018

Storm King – CrossFit

Warm-up

Warm-up (No Measure)

400 m Group Run

Barbell Mod OHS (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats
Two times through this

Mobility

Mobility Pigeon Pose (No Measure)

Weightlifting

Clean

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):

High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

Metcon

SIK: Metcon (Time)

Storm King – Competitor

21-15-9

135/95 lb Power Cleans

Handstand Push-Ups

PP: Metcon (Time)

Pyramid Peak – Performance

21-15-9

135/95 lb Power Cleans

Dumbbell Push Press 50/30

SR: Metcon (Time)

Spruce Railroad – Fitness

21-15-9

95/65 lb Power Cleans

Dumbbell Push Press 40/20

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