CrossFit TW18 Staines 24/01/19

CrossFit TW18 – CrossFit

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Warm-up

2 Rounds
40 Jumping Jacks
10 Barbell Deadlifts (focus on lat engagement)
30 Mountain Climbers
16 Elbow Punches
20 Alt. V-ups
10 Barbell Back Squats

Then through:
7 Hang Muscle Clean
7 Hang Power Clean
5 Hang Power Clean + Back Rack Practice

EMOM

Every 90s

Round 1: 8 Hang Power Cleans + 8 Back Squats (light weight)
Round 2: 6 Hang Power Cleans + 6 Back Squats (light-mod weight)
Round 3: 4 Hang Power Cleans + 4 Back Squats (moderate weight)
Round 4: 3 Hang Power Cleans + 3 Back Squats (workout weight)
Round 5: 3 Hang Power Cleans + 3 Back Squats (slightly above workout weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES
50 DUs
10 Hang Power Cleans 50/35 (Rx+70/50)
10 Back Squats

Accessory

CORE FINISHER – NOT FOR TIME
30 Barbell Roll-Outs*

*Slow and controlled, break up into as many sets as needed.

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