GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull Up/Muscle Up Progressions
WARM UP
0-10 minutes
Row 500
20 Air Squats (slow with perfect form)
20 Air Squats (slow with perfect form)
then
2 sets With a barbell
3 Deadlift
3 Hang Muscle Clean
3 Push Press
3 Hang Power Clean
3 Jerks
STRENGTH/SKILL
10-30 minutes
Hang Power Clean + Jerk (6 X 2+2)
* complete 2 HPCL then 2 Jerks. Focus on technique
* goal is 75% of CL&J
* 90 seconds rest
* goal is 75% of CL&J
* 90 seconds rest
METABOLIC CONDITIONING
30-50 minutes
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
* masters 75/55
ACCESSORY
Bottoms Up KB Carry 4 x length of gym
* as heavy as possible
* 30 seconds rest
* as heavy as possible
* 30 seconds rest