CrossFit 201 – CrossFit
Warm-up
EMOM 9 minutes
Min 1 – :20 Hard Row + :20 EZ Row
Min 2 – 10 BB Deadlifts + 10 Elbow Punches
Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges
*Elbow punch = hold front rack position and bring elbows as high as you can x 10
5 High Hang Shrugs
5 High Hang High Pull
5 High Hang Muscle Clean
5 High Hang Power Clean
5 Above Knee Power clean
STRENGTH
Build to Heavy Set
of 3 Hang Power Clean
Hang Power Clean (1 x 3)
Metcon
Metcon (7 Rounds for reps)
7 SETS
ON A 3:00 CLOCK…
25/20 Cal Row
Max Hang Power Clean
-Rest 1:00 b/t Sets-
R1 & R2 – RX+ 185/125 | RX 155/105
R3 & R4 – RX+ 155/105 | RX 135/95
R5 & R6 – RX+ 135/95 | RX 95/65
R7 – RX+ 95/65 | RX 65/45