CrossFit 201 – CrossFit

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Warm-up

2 ROUNDS

Increasing Effort on Bike in Round 2…

1:30 Bike

14 Step Back Lunges

7 Bent Over Row (w/ empty barbell, :02 pause at chest)

7 Jump Squats (focus on powerful, not high jump)

7 Barbell Good Morning

2 ROUNDS

5 Slow Deadlifts (pausing at mid-thigh)

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

STRENGTH

5×3 Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across.

No misses and perfect mechanics.

This is not 3 Rep Max.

Power Clean (5 x 3)

Metcon

ELIZA-PLUS (Time)

FOR TIME

27-21-15-9

Power Clean RX+(135/95)|RX(95/65)

Ring Dip (Hand Release Push-up)

Cool Down

FINISHER

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)

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