CrossFit
A. Clean
3 Position Clean (Floor, Low Hang, Hang)
1 Complex every 2 mins for 10 mins starting at 0:00
@75% – 85% of 1RM
AMRAP 12
6 Pistol Squats
48 Double Unders
6 Hang Clean 155/105
Purpose and Desired stimulus:
– Starting to progress towards heavier clean work
– Open style metcon with moderate load
– open movements
– Scale weight and reps to ensure proper technique and open style effort on metcon
MFIT
Activation:
Perform as circuit 2x through
– Band Pull Aparts 10 reps
– Banded press 10 reps
– Banded Pull throughs 10 reps
– Banded Hip bridges 10 reps
FBB:
3 rounds:
A1. Incline DB Bench Press 12-16 reps; rest :15
A2. Inverted Row 12-16 Reps; rest 2 mins
3 Rounds as circuit
B1. Barbell Rack Pull 8 reps; rest :15
“B2. Lateral Crossover Step Ups 8 per leg 16 – 20″” box; rest 2 mins”