CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

3 mins DU practice

Mobility: Calves, shoulders, hips

3 Rounds:

20 Second HS hold

30 Single Unders

5 Barbell clean and jerks

Workout Of the Day

Clean and Jerk

Every 90 seconds for 8 sets

Clean + Jerk

1 rep @ 80% of 1RM

* Practice technique and steady weight

* Reduce percentage if necessary

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP

12 HR Push Ups

18 KB Snatch

6 HSPU

50 Double Unders

Rx 35lbs/20lbs 1 Abmat HSPU

Rx+ 16kg/12kg

Scaled Version

Metcon (No Measure)

11 Min AMRAP

12 Knee Push Ups

18 DB Snatch

6 Push-ups

100 Single Unders