Wednesday 02/06/2019

CrossFit On the Brazos – CrossFit

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Warm-up

First:

– 500m Row

Then 2 Rounds:

– 10 x Overhead Passes

– 10 x Lunges

– 10 x Helicopters

– 10 x Good Mornings

– 10 x Golfer Swings

– 10 x Overhead Squats

Strength

CLEAN (Power or Squat): Establish a 1-Rep Max

Note – Style of clean is not relevant, as long as the rep starts on the ground and ends in the front rack, with legs locked out and elbows in front of the bar.

Coaching Points of Focus:

– Eyes on the horizon

– Chest Up

– Keep the bar close

– Hips vertical (jump hard)

– Fast Elbows

Metcon

Metcon (AMRAP – Reps)

10 Minute Clock

6 Rounds:

– 6 x Thrusters (115/75)

– 6 x C2B

With remaining time:

– AMRAP Bar Facing Burpees

Score = total bar facing burpees completed