02022022

​CROSSFIT
Pre-workout:
On a 5:00 clock:
Build up to a 1rep hang squat clean
 
For reps:
1:00 squat cleans (50/75 kg)
Rest 3:00
1:00 squat cleans (55/85 kg)
Rest 3:00
1:00 squat cleans (60/95 kg)
Rest 3:00
1:00 squat cleans (50/75 kg)
Rest 3:00
1:00 squat cleans (55/85 kg)
Rest 3:00
1:00 squat cleans (66/95 kg)


CROSSFIT BASICS
Pre-workout:
On a 5:00 clock:
Build up to a 1rep hang squat clean
 
For reps:
1:00 DB squat cleans (5/7.5 kg)
Rest 3:00
1:00 DB squat cleans (7.5/10 kg)
Rest 3:00
1:00 DB squat cleans (10/12.5 kg)
Rest 3:00
1:00 DB squat cleans (5/7.5 kg)
Rest 3:00
1:00 DB squat cleans (7.5/10 kg)
Rest 3:00
1:00 DB squat cleans (10/12.5 kg)
 
POST WORKOUT
2 sets
:30 alternating scorpion stretch
:30 pigeon stretch/leg

CFP+ PERFORMANCE:
EMOM 12:
12 box-facing burpees