CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

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.

All Groups

Metcon

C: Metcon (Time)

3 Rounds for time (10 min cap)

5 Squat Clean 135/95# (or scale to 95/65#)

5 Shoulder to Overhead

5 Thrusters

15 Pull-Ups

Same weight throughout movements. Scale weight down as needed.
Modifications:

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