CrossFit – Wed, Mar 25

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Clean Complex (Every 2:00 x 10:00
Barbell complex:
5 rounds
3 clean pulls
3 hang power cleans
3 front squats
Moderate build

Strength — Clean Complex
Every 90 sec x 6 sets
Start at 75%
1 power clean
1 hang squat clean
1 squat clean
Build each round)

Score is the clean complex

** first part is moderate build for warming up

Growth/performance (6 Rounds for time)

Every 3:00 x 18:00 (6 rounds)

Rotate:

Min 0–3

10 hang power cleans 115/85

12/10 cal bike

Min 3–6

8 front squats 115/85

12/10 cal row

Alternate for 6 total rounds

Scaling:

reduce bar weight first before reps!!

Stimulus:

finish each round ~2:00