CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Clean (8 x 1)

Build up to a tough single rep

One rep every 90 sec for 12 min

F: 1 Clean DL + 1 HPCl + 1 FSq, or for newer athletes, 3 DL + 3 HPC + 3 FSq

P/S: As Rx

Metcon

B: Metcon (Time)

15 Cleans for time @85% of part A
Modifications:

F: Slam Ball; 30 reps for time

P/S: As Rx

If technique is poor, drop this down to 80% or lower for quality reps.

C: Metcon (Time)

50 Front Squats for time 135/95#

Every break = 5 Strict HSPU (Immediately, not at end)

From the ground (as long as it’s up, you can keep squatting it)
Modifications:

F: 50 Heavy KB Front Squats or Barbell Front Squats (lighter absolute load, but a weight they’ll have to break about every 10 reps.)

10 Seated DB Press every break

P: 95/65# From ground, Kipping HSPU

S: As Rx

This wod is tougher than it may seem – Legs should be tired already.