CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

A: Power Clean + Push Jerk (5 x COMPLEX)

3 Power Clean + 3 Push Jerk

Build to a technically efficient set of

all 3 Power Cleans then all 3 Push Jerks

with good form. Not to max.

Rest 90-120 sec after each.
Modifications:

F: 5 Hang Power Clean + 5 Push Press

P/S: Building to moderate set of 3 for tech

Metcon

B: Metcon (3 Rounds for time)

High effort/these should hurt!

With a 24 Min Running Clock:

Score each individually;

0-8 min

3 Rounds for Time

12 Power Clean 115/75# + 12 Burpee

F: Russian KBS or Slam ball + Burpee

P/S: As Rx (Use lighter weight as needed)

8-16 min

3 Rounds for Time

12 Shoulder to Overhead 115/75#

+ 12 Toes to bar

F: DB Press or Lighter S2O + Knee Tucks or Sit Ups

P/S: As Rx

16-24 min

3 Rounds for Time

12 Burpee + 12 Toes to Bar

F: Burpee + Knee Tucks or Sit Ups

P/S: As Rx