Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

Amrap 7

Shuttle run x 100m

Face pull x 12

Hip thrust w purple elastic

Shoulder dislocation x 10

Wrist mob 20s

Then

2 rounds

Pvc dips x10

Pvc split jumps x 10

Strict press x 10

Split jerks x 5 per side

Metcon (Weight)

Clean & jerk practice

Split jerk x 4

Hang clean x 4

Jerk x 4

Clean x 6

Tc 12

*work on technique for each movement and increase weight if the technique allows you to*

Metcon (Time)

For time

12-9-6

Bar facing burpees

Power clean & jerks (95/65)

Rest 4 min

12-9-6

Bar facing burpees

Power snatch

Metcon (Time)

Functional

Warm up

500m row

Then

Amrap 7

15 glute bridge w/ elastic

10m long jump

Strict plate press x 10 (25/15)

Plate ground 2 OH x 10

Amrap 10

SL v ups 8 / side

Dragon flags x 5

SL hip thrusts 8 / side

Lemon squeeze x 12

3 rounds for time

21 calories

21 Db thrusters (35/20)

21 wall balls (20/14)

Rest 2 mins between rounds

Leave a Reply

Your email address will not be published.