CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row + 15 Wall balls

Mobility: Calves, front rack,

shoulders, lumbar spine

3 Rounds:

5 Barbell deadlifts

5 Barbell hang squat cleans

5 Barbell jerks

Workout Of the Day

Hang Clean + Jerk

BARBELL COMPLEX

Every 2 minutes for 6 sets

3 Deadlift + 2 Hang Squat Cleans + 1 Jerk @ 80% of 1rm

* Steady weight

* Practice technique

Beginner:

3 Deadlift + 2 Hang Power Cleans + 1 Push Press

Metcon (Time)

FORT TIME (Cap 11 Minutes)

21-15-9

Thrusters

Box Jumps Over

Rx 75/55 24″/20″

Rx+ 95/65 24″/20″

Scaled Version

Metcon (No Measure)

FORT TIME

21-15-9

Thrusters

Box Step Over

* Lower weights