Warmup:
Bear crawl 30’ and back
Stiff Leg Bear crawl 30’
Reverse Bear crawl 30’
10 Plate Ground to Overhead
10 Plate Air Squat
10 Thread the Needle
5 Cobra to Hip Snap
Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk
Video courtesy of Functional Bodybuilding
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 5:00, do 3 sets @65%
5:00 – 10:00, do 2 sets @70%
10:00 – 15:00 do 2 set @75%
Finish each set with 1 Push or Split Jerk
%s Based on 19Mar 1RM
Video courtesy of Collin Meeves.
Third time hitting our Clean Complex ( 1 Clean Pull into 1 Power Clean, followed by a Low Hang Squat Clean) this cycle. The %s stay the same, but the reps go up, so you’ll have a little extra time per set today.
WOD:
10 Rounds for Time:
7 Burpees
100M Run
Time Cap: 17 Min
Video courtesy of CrossFit HQ.
Key to today is efficient movement in the burpees. The above video is well worth listening to for some good tips on body position so those burpees don’t wear you out.
Scaling Options:
Run -> 125M row
Joint Strike CrossFit 