Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

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″

Weightlifting

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

Metcon (AMRAP – Rounds and Reps)

12 minute Amrap

4 Power clean

4 box jumps

4 toes to bar

Weights

Rx 135/85

Rx+ 185/105

Box Jumps Rx 24/20

Rx+ 30/24

Power cleans are from floor

Scaling

DB power cleans or med ball cleans

Box jumps to height ability

Lying straight leg raises

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