CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
Bike/Row
Min 1: Easy →
Min 2: Moderate →
Min 3: Moderate/Hard
Into…
1 ROUND
6 Clean DL
6 High Hang Muscle Clean + Elbow Punches
6 High Hang Power Clean
6 Hang Power Clean
6 Power Cleans
Strength
Power Clean (8min EMOM – Complex)
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
*Increase load every other set. Keep light to moderate.
Metcon
Metcon (AMRAP – Reps)
AMRAP x 6 MINUTES
2,4,6, and so on…
Hang Power Cleans 40/30
Toes to Bar
-Rest 2:00-
AMRAP x 6 MINUTES
2,4,6, and so on…
Hang Power Cleans 40/30
Toes to Bar