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5/1/15

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CrossFit Algiers – CrossFit

Warm-up

Agility ladder drills

Banded shoulder mobility

Calf stretches

With PVC pipe or unloaded barbell x 2

10 good mornings

10 strict shoulder presses

5 front squats

5 sotts press

Clean and Jerk prep:

Power clean from hang x 5

Power clean from mid-thigh x 5

Power clean from mid-shin x5

Repeat for full/squat clean

Push press x 5

Push jerk x 5

Split jerk x 5

Work up to WoD weight.

Metcon

Metcon (AMRAP – Reps)

In front of a clock set for 12 minutes:

4 minutes of clean and jerks, 60-70% 1RM

4 minutes of rowing for calories

4 minutes of burpees

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