CrossFit Wednesday

CrossFit Millard – CrossFit


Warm-up (No Measure)

before class

Smash lats with foam roller

quad smash with roller or lacrosse ball

class mobility

Box Pigeon

Box hamstring floss with roller

couch on box

10r/10l box step ups

8r/8l russian step ups

8 total cross over step ups

front rack mobility


A: Metcon (Weight)

30 minutes

Clean Technique Skill

CrossFit Demo Video:

Review all parts of the clean with PVC 5 min

Practice all parts of the Clean

All lifts practice Hook grip

moderate weight, does not need to be super heavy. 60% clean max

1st pull 5 min AMRAP

2nd pull 5 min AMRAP

3rd pull + transition 5 min AMRAP

Front Squat 5 min AMRAP

then for weight SCORE:

Clean 5 min for today’s heavy clean (note not a max out test, but a good weight for the day)

Videos worth watching

1st pull

2nd pull

3rd pull and transition

1A: Clean (1)

this is for recording your clean weight score. you can put it here and on the metcon. this way your weight records properly.