CrossFit Fresno – CrossFit


Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation


10 min Alt EMOM

A1. Strict Pull-Up Progression

F: 4-5 Negatives @ 30A1

P: 4-5 Negatives; weighted @ 30×1 or 30A1

S: Ring Pull-Up Negatives; weighted @ 30×1 or 30A1

A2. Jerk Balance Drill; light – working on technique

F: Skill on push press or push jerk

P/S: Light Split Jerk Balance – 50% or so of max


B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

160m Run

6 Clean and Jerk (ground to shoulder/overhead anyway) 115/75#

9 Toes to Bar
F: 9 Russian KBS + 12 Sit Ups

P: As Rx

S: 155/105#