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1/4/18

Metabolic CrossFit – CrossFit

Optional Endurance Workout Today
Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

10 minutes to complete

3 Rounds

10 push-ups

10 shoulder passes

10 ring rows

10 air squats

30 second plank

Then:

500m row

Strength

EMOMx3

3 High Hang Power Cleans + 1 Push Jerk

Rest 1 minute

EMOMx3

2 Hang Power Cleans + 1 Push Jerk

Rest 1 minute

EMOMx3

1 Power Clean + 1 Push Jerk

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Open, performance, and fitness athletes.

Score is weight used.

Endurance

5 sets:

10 sec max effort push-ups

10 sec max effort ring-rows

10 sec max effort air squats

Rest 30 sec

250m row at your 2k PR pace

Rest: 3 min between sets

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