Main – CrossFit
Warm-up
CFSilos 2015 – 2 (No Measure)
10 Jumping Jacks
10 Squat Jumps
10 Burpees
Batman – 1 minute
Samson – 30 seconds per side
Shoulder Mobility with BAND
10 PVC OHS
10 Split Jerks PVC
10 Hang Squat Cleans PVC
Weightlifting
Hang Power Clean (4×3 HPC heavy attempts)
Don’t try to “copy” your starting position from what you have seen. Try to push yourself down and into this position based on an upright chest and back.
Metcon
KBs and the kitchen sink (AMRAP – Rounds and Reps)
16 minute AMRAP
10 KB swings (1.5/1.0 pood)
10 burpee box jump overs (24/20)
50 double unders
30 walking lunge steps
Rx+= 2/1.5 pood, wall ball overhead lunges (20/14#)
