4.7.2021
CrossFit Clout – CrossFit
Warm-up (No Measure)
Warm Up
3X
Mobility Burpee (down)
10 Push-ups
Power Skip w/reach (back)
10 Sit-ups
Split Jerk Progression
Weightlifting: Split Jerk Progression
3 x
50’ Quaking OH Carry
10 Hollow Body Rocks
50’ Quaking OH Walking Lunge
10 Hollow Body Rocks
(Quaking set up: use red bands, doubled over, to suspend light KB or change plates from each end of a 35lb or training bar)
Then
4 x
2 Jerk Balance (increase weight each set)
4(per side) Bottom-up KB Press
score is heaviest weight on the 2 jerk balances
Metcon (No Measure)
WOD
Bike Tabata
Alternate between 100% effort for 20 Seconds and 50% for 10 Seconds, 8 rounds
Then
Ring Mountain Climber Tabata
