CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Power Clean (8 x 1)

Build to a 1RM; one set every 90 sec for 12 min

F: 3 Hang Power Cleans (or 1 just for technique)

P/S: Go Big!

Metcon

B: Metcon (2 Rounds for time)

For Time

15-12-9

Power Clean 95/65#

Burpee

Rest 8 min

Repeat
2 unique scores – as in; 3:40, 3:57

Testing lactic repeatability – you should not be feeling great after these are done if you push as you should through each of them.

Modifications:

F: Slam Ball + Burpee

P: As Rx

S: 115/75# + Burpee

This piece shouldn’t be heavy – it should HURT!

Core

Optional; Side Plank L/R for max time.