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06/05/2018

4
Jun

06/05/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Squats

BB Deadlifts

BB Good Mornings

BB Strict Press

Strength

3 Position Power Clean (4 Sets – Work up to a moderate weight)

Perform the following as one complex:

1 Power Clean – Power Position

1 Power Clean – Above the Knee

1 Power Clean – From Floor
Record weight of last rep of complex. Complex is designed to focus on the mechanics of three position Power Clean. Athletes may work up to a load of no more than 75-80%. This is not designed to be a max effort – we will get there in coming weeks.

Metcon

Metcon (AMRAP – Reps)

2 Rounds for Max Reps:

1 minute Strict Press 65/95

rest 1 minute

1 minute Front Squat 85/125

rest 1 minute

1 minute Deadlift 135/185

rest 1 minute

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