05/25/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Metcon

Metcon (AMRAP – Reps)

1 minute of hang squat cleans, 45 lb./25 lb* dumbbells

1 minute of burpees

1 minute of toes-to-bars

2 minutes of hang squat cleans, 45 lb./25 lb* dumbbells

2 minutes of burpees

2 minute of toes-to-bars

1 minute of hang squat cleans, 45 lb./25 lb* dumbbells

1 minute of burpees

1 minute of toes-to-bars

Scale 1:

1 minute of hang squat cleans, 25 lb./15 lb.* dumbbells

1 minute of burpees

1 minute of toe raises

2 minutes of hang squat cleans, 25 lb./15 lb.* dumbbells

2 minutes of burpees

2 minute of toe raises

1 minute of hang squat cleans, 25 lb./15 lb.* dumbbells

1 minute of burpees

1 minute of toe raises

Scale 2:

1 minute of hang squat cleans, 35 lb./20 lb.* dumbbells

1 minute of burpees

1 minute of toes-to-bars

2 minutes of hang squat cleans, 35 lb./20 lb.* dumbbells

2 minutes of burpees

2 minute of toes-to-bars

1 minute of hang squat cleans, 35 lb./20 lb.* dumbbells

1 minute of burpees

1 minute of toes-to-bars

Weightlifting

DB Hang Squat Clean (3-3-3-3)

Work up to a heavy set of 3. Only keep track of reps with good technique.