CrossFit 201 – CrossFit
Warm-up
Banded lat stretch
Laying banded hamstring stretch
3 minutes of jump rope
Great time to practice doubles/ triples!
Burgener Warmup for Snatch/ Clean
Metcon (3 Rounds for reps)
EMOM x 10min.
Odd: Max Hang Power Snatches RX+135/95 RX (115/75)
Even: 60 Double Unders
*Every other round is 12/9 Cal Bike
Rest 3 minutes
EMOM x 10min.
Odd: Max Hang Power Cleans RX+185/125 RX(155/105)
Even: 60 Double Unders
*Every other round is 12/9 Cal Bike
Rest 3 minutes
EMOM x 10 minutes
Odd: Max Deadlifts RX+ 225/155 RX(205/135)
Even: 60 Double Unders
*Every other round is 12/9 Cal Bike
*If you need to scale the weights, that’s fine. Just try and use something that you get more than 5 or less than 10 reps at a time (I know some of you can do more at RX+, but this is a good base).
Score is just reps on the weights. Must finish the cardio pieces to RX. If you want to beef the weights up, go for it and put your weights in the comments.