Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Stretching

– 30 sec high spider stretch

– 30 sec low spider stretch +3 rotations/ side

– 10 Sprinter to samson/ side

General warm up

2 Rounds

– 45 second cardio

– 15 Kip swings

– 10 Barbell RDLs

– 10 Barbell strict press

Clean warm up

– Dip drive shrug

– Dip drive high pull

– High hang muscle clan

– Front rack power lands

– Front squats

– Hang power clean + push jerk

– Power clean + split jerk

– Squat clean + split jerk

Build up and prep for WOD

Metcon

CF: Metcon (Time)

For Time:

10 – 8 – 6 – 4 – 2

Clean and Jerk

Toes to bar

Men’s weights:

165, 185, 205, 225, 245

Women’s weights:

115, 135, 145, 155, 165

CFL: Metcon (Time)

For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Clean and Jerks 135/95#

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

Toes to bar

Cool Down

2 min Samson stretch per side

Any remaining time spend foam rolling