CrossFit 201 – CrossFit
Warm-up
3 minutes Bike
5 inch worms
5 clean grip presses
5 clean grip presses in a quarter squat 5 push press
5 split jumps (no bar)
5 jerk balance (pvc)
5 split jerks
With empty barbell or PVC
Modified Burgener Warmup
5 Down/Up (Shrug from high hang)
5 Scarecrow (shrug high elbows from high hang)
5 Muscle Clean (fast turnover and elbow punch)
5 Tall Clean (1/2) (land in half squat stance)
5 Tall Clean (full) (land in full squat)
STRENGTH
ON A 20:00 RUNNING CLOCK…
Establish 1 rep max Clean & Jerk
Clean and Jerk (1 rep max)
Metcon
Metcon (Time)
FOR TIME
30 Wall Ball (20/14)
5 Power Clean RX+(185/125)| RX (155/105)
20 Wall Ball
5 Power Clean
10 Wall Ball
5 Power Clean