Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)


Foam Roll Lats and Back

Lacrosse ball low back and glutes

General Warmup

400m Run easy pace

50′ power skip

50′ walking lunges

50′ single leg floor touch

50′ toy soldiers

20 alternating box step ups 20″


Power Clean (5 sets 3 reps)

Start with 10-15 reps on just the bar, and then one or two light warm up sets before the working 5 sets.

Use these sets to work power clean technique. May increase weight as high as desired.

Rest as needed or up to 3 minutes after heavy sets


Metcon (AMRAP – Rounds and Reps)

12 minute Amrap

4 Power clean

4 box jumps

4 toes to bar


Rx 135/85

Rx+ 185/105

Box Jumps Rx 24/20

Rx+ 30/24

Power cleans are from floor


DB power cleans or med ball cleans

Box jumps to height ability

Lying straight leg raises