CrossFit 201 – CrossFit
Warm-up
EMOM x 6
Min 1: 5 Up-Downs + MAX Air Squats
Min 2: 5-7 Push-ups + MAX Ring Rows
Technique / Skill Work
Barbell Movement Prep
8 High Hang Muscle Cleans
8 Strict Press
8 Above Hang Power Cleans
6 Below the Knee Power Clean
6 Push Press
5 Below the Knee Power Clean
5 Push Jerk
5 Power Clean
5 Thrusters
Metcon
ON A 10:00 RUNNING CLOCK…
Build to “”Heavier””
Single Squat Clean and Jerk*
*Focus on perfect form.
Squat Clean and Jerk (1 heavy)
California Love (Time)
FOR TIME
Time Cap: 15 minutes
30 Squat Clean & Jerk*
RX+(155/105)| RX(115/75)
*Athletes must perform 5 burpees
after every 5 reps of C&J.
Workout ends with 5 burpees
after the 30th rep.
*Burpees should take under :20,
scale reps if they take longer.