Friday CrossFit

CrossFit Millard – CrossFit


Weightlifting Superset

A: Warm-up (No Measure)

150 single unders

2 rounds

10 sec hollow bar hang active shoulders

5 sec arch bar hang with active shoulders

8 clam shells per side

5 single leg glute raise per side

8 reverse hypers on bench

B1: Front Squat (5-4-3-2-1)

tough single to finish set

warmup 10 reps bar only

B2: Powell Raise (4/4-4/4-4/4-4/4-4/4)

4 each arm

5lb-10lb Dumbbells only

If 4 reps easy, do up to 10 reps.

maintain straight arm

only use scap and lat to move weight
record weight used, and note reps in comments

movement demo:


C: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
12 minute time cap

Weight should be 70-80% of 1RM Front Squat for clean and jerks, however do not go above Rx weight

Jerk may be squat jerk, split jerk, power jerk, or push jerk

Push Jerk is recommended for efficiency

Push Jerk Demo:

Power Jerk Demo:

Cool Down

D: Warm-up (No Measure)

Foam Roll

Quads, Hamstrings, Lats