CrossFit 201 – CrossFit
Warm-up
Tall Cleans (5 x 3)
Clean Warm-up:
Tall Clean → 5×3 → Building
STRENGTH
Hang Clean Pull + Hang Squat Clean (5 x 2(1+1))
Hang Clean Pull + Hang Squat Clean →
5 x 2(1+1) @ 75%
1 set = 1 hang clean pull + 1 hang squat clean,
reset and repeat
(Can drop on floor after first clean)
Metcon
Metcon (Time)
Time Cap: 15 minutes
20/15 Calorie Echo Bike (20/25 Airdyne)
15 KBS 70/53 RX+/ 53/35 RX
then
3 Rounds
5 Double DB Power Cleans 70/50 RX+/ 50/35 RX
10 Front Squats 185/125 RX+/ 155/105RX
15 C2B Pullups RX+/ 8 C2B Pullups RX
Then
15 KBS 70/53 RX+/ 53/35 RX
20/15 Calorie Echo Bike (20/25 Airdyne)