Warmup:

200M jog

10 Kickers per leg

10 Bow2Bends

8 Box Step Ups

10 Squat2Stands

10 Thoracic high Fives

10 Pushup2Downward Dog

6 Box Jumps

Barbell Warmup: With an empty bar and hands in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High ang Muscle Clean, Front Squat, High Hang Power Clean, High Hang Squat Clean, Press, Push Press, Push Jerk

S/S/S:

1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

3@75%

3@80%

2@85%

+ 1 Jerk at the end of ea set.

 

 Sets start every 4 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit.  This week will be the final run of our Clean Complex prior to re-testing our Oly 1RMs.  %s go up from last time, but time per set stays at 4 Min. Really push to keep the form perfect each rep.  Use that full 4 minutes.  You can break grip between reps.

WOD:

14 Min AMRAP:

200M Run

5 Box Jumps (24/20)

200M Run

10 Box Jumps (24/20)

200M Run

15 Box Jumps (24/20)

…etc

Add 5 Box jumps every round

Score = total box jumps

 

Scaling Options:

Run -> 250M Row

Box Height -> 20/16 -> as needed

 

Cool Down:

Pigeon Pose on Box – 1 Min per side

 

Couch Stretch on box – 1 Min per leg