CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

EMOM

10 min alt EMOM

A1. Squat Cleans

A2. Run/Row 100-150m or 30 sec AirDyne (goal is increasing aerobic output while lifting heavy here)

A1: Clean (5 x 1, 1, 1)

3 squat cleans per set. Rest 10 sec between reps and reset; building to moderate set (tomorrow will be heavier)

F: 5 Hang Power Clean + 5 Front Squat

P/S: As Rx

Weightlifting

B: Clean Extension (3 x 5)

Rest 60 sec after each set.
F: 5 Clean Grip Deadlift x5

P/S: As Rx; Building up in weight

Metcon

C: Metcon (AMRAP – Reps)

10 min AMRAP

Climbing Ladder;

1 Hang Squat Clean 135/95#

1 HSPU

then 2, 2, then 3, 3, etc.,
Modifications:

F: 1 Slam Ball + 1 Seated Press (moderate load)

P: 135/95#; + Kipping HSPU

S: 165/115# + Strict HPSU