‘Crossfit TW18 Staines 14/08/2018’

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‘Crossfit TW18 Staines 14/08/2018’

CrossFit TW18 – CrossFit

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Warm-up

7Min: Metcon (No Measure)

1 x Increasing Height Plate Jump
1 x Burpee
10 x DB Thruster
– Carry on increasing jump height until failure
– 1 Burpee after every jump
– 10 DB Thrusters after every length

Weightlifting

20Min: Hang Clean (10 x 2 )

*HANG SQUAT CLEAN*

*MOVEMENT TIPS*

– Toes/Shoulders/Elbows Up
– Fast under
– Feet out

10Mins to warm up to EMOM weight then:

Complete:

10 Min EMOM

2 Hang Squat Clean

10Min: Jerk Feet

SPLIT JERK POSITIONING

*Use Cones for foot placement*

– Feet to opposite corners
– Drop knee down
– Step back first

10 Rounds of:

2 x Jerk Feet
2 x Jerk Feet Hands Up
– Repeat bodyweight movements outside of gym to make it a habit

Metcon

5Min: Metcon (Time)

5 Rounds

5 B.O.B
3 Hang Squat Cleans
1 Push Press

60/40…40/20

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