Crossfit
A. Clean
3 Position Clean (Floor, Low Hang, Hang)
1 Complex every 2 mins for 10 mins starting at 0:00
@65% – 75% of 1RM
6 REFT
15/12 Cal Row
15 Wall Ball Shots 20/14
rest 2 mins
Purpose and Desired stimulus:
– clean technique complex
– open movement intervals
– Wall Ball tolerance
– squat endurance
– Unbroken Wall Ball reps
– Scale weight/reps to ensure unbroken fast sets
MFIT
Activation:
Perform as circuit 2x through
– Band Pull Aparts 10 reps
– Banded press 10 reps
– Banded lat press down 10 reps
– Banded face pulls 10 reps
FBB:
3 rounds:
A1. DB Bench Pull Overs 10 reps; rest :15
A2. DB Row 10 reps per arm; rest 2 mins
Conditioning:
8 Rounds
:30 Bike for Cals
:30 Push Ups
:30 Inverted or Ring Rows
:30 rest
* score cals and reps