CrossFit Fresno – CrossFit
Warm-up (No Measure)
Heart Rate Elevation + Dynamic Stretching + Movement Preparation
A: Clean + Push Jerk Complex (5 x COMPLEX)
One set every 2 min for 10 min
3 Below Knee Squat Clean + 3 Push Jerk
DL the bar up first, then lower to below knee and into Squat Clean x3 reps;
then x3 Push Jerk after the 3rd Clean.
F: 3 Hang Power Clean + 3 Front Squat + 3 Push Press
P/S: As Rx
B: Front Squat (3 x 3)
One set every 2 min for 6 min
Should be warm from squat cleans. Continue to build in weight.
C: Metcon (Time)
3 Rounds for time (10 min cap)
5 Squat Clean 135/95# (or scale to 95/65#)
5 Shoulder to Overhead
Same weight throughout movements. Scale weight down as needed.
F: 5 Front Squat + 5 Push Press (2DB or Light BB) + 5 Thruster
+15 Jumping Pull-Ups
P: Weight is between 95/65# – 135/95#
S: 155# + CtB Pull-Ups