CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A: Clean (1RM)

Build to 1RM Squat Clean in 10-12 min

F. Hang Power Clean + Front Squat (work to heaviest set)

P/S: As Rx – Go for it!

Metcon

B: Metcon (3 Rounds for reps)

5 min AMRAP (at each movement)

1 through – start at worst station

score is total reps + Cals combined.

1. Row for Cal [all groups]

Rest 2 min

2. Wall Ball for Max Reps

F: Light – for technique

P/S: Looking for deep sets

Rest 2 min

3. Power Clean @tough weight

F. Russian KBS @moderate load

(should be able to get 10-20 unbroken to start at this #]

P. @60-67% of heaviest A

S. Power Clean (185/125#)

Score total reps at each movement.