Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

2 rounds

with Dumbbells

:45 sec Jump Rope or DU Practice

4 Man Makers

50′ Farmers Walk

10 russian twist


Metcon (No Measure)

Clean Complex Review with PVC

Unloaded Barbell Review
5 min

2 Clean High Pull + 1 Power Clean + 1 Front Squat (EMOM 10)


Rx+ 2 Replace Power Clean + Front Squat with Clean

Try to pick a weight and stick with it, this is a technique drill

Men 95/115/135

Women 65/85/105

Ideally Power Clean is 66% of max back squat

If learning technique, I suggest :30-:45 sec ON, :15-:30 sec rest

focus on learning the movement and efficacy

Either with PVC, bar only or light weight depending on level


Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

10 Russian KB Swings

10 Wall Balls

10 Knee Raises Rx+ Toes to Bar
Kettlebell Weights Rx 53/35 Rx+ 70/53

Russian Swing Instructional Video- Very good