Free Friday 06/15/2018

Storm King – CrossFit

Warm-up

Burg Warm- Up One (No Measure)

3 Rounds:

15 Calorie Row

12 Sit-Ups

9 Pausing Air Squats

Directly into…

3 Rounds:

5 T-Pushups

5 Hang Muscle Cleans (empty BB)

5 Strict Presses (empty BB)

With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Push Presses

5 Stiff-Legged Deadlifts

5 Front Squats

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

SK: Metcon (Time)

Storm King – Competitor

For time:

40/30 Calories of Assault Bike

20 Burpee Box Jump-Overs 24/20

10 Squat Cleans 175/115

PP: Metcon (Time)

Pyramid Peak – Performance

For time:

40/30 Calories of Row

20 Burpee Box Jump-Overs 24/20

10 Squat Cleans 135/95

SR: Metcon (Time)

Spruce Railroad – Fitness

For time:

40/30 Calories of Rowing

20 Burpee Box Step-Overs

10 Squat Cleans 95/65

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