CrossFit 201 – CrossFit

View Public Whiteboard


Warm-up

EMOM x 6

Min 1: 5 Up-Downs + MAX Air Squats

Min 2: 5-7 Push-ups + MAX Ring Rows

Technique / Skill Work

Barbell Movement Prep

8 High Hang Muscle Cleans

8 Strict Press

8 Above Hang Power Cleans

6 Below the Knee Power Clean

6 Push Press

5 Below the Knee Power Clean

5 Push Jerk

5 Power Clean

5 Thrusters

Metcon

ON A 10:00 RUNNING CLOCK…

Build to “”Heavier””

Single Squat Clean and Jerk*

*Focus on perfect form.

Squat Clean and Jerk (1 heavy)

California Love (Time)

FOR TIME

Time Cap: 15 minutes

30 Squat Clean & Jerk*

RX+(155/105)| RX(115/75)

*Athletes must perform 5 burpees

after every 5 reps of C&J.

Workout ends with 5 burpees

after the 30th rep.

*Burpees should take under :20,

scale reps if they take longer.

Share