CrossFit 201 – CrossFit
Hip and Shoulder mobility
1 minute machine
5 Hurdle Jumps (or broad jumps)
10 Situps (ghd optional)
15 Hip extensions (supermans)
Clean and Jerk Technique Barbell Warmup
Clean and Jerk
20 min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.
*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and go or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.
Metcon (AMRAP – Rounds and Reps)
12 minute running clock…
1000 meters Row “buy in”
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups