Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500m Row into…

3 ROUNDS FOR QUALITY (really feeling the positions)

10 Barbell Deadlifts (pause at mid-thigh)

7 Hang Muscle Cleans (open rack further each rep)

5 Front Squats (hold bottom and bounce out of hole slow)

3 Strict Presses (press up hard and push body through bar)

Extended Warm-up

Squat Clean and Jerk (1×1)

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Squat clean and jerk than you will be using for the workout.

* Build up quickly to 15-25% heavier than workout weight

*A Cluster is allowed today.

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
* A squat clean thruster is allowed for this workout.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling

*Focus on quads and hips