CrossFit Taipan – CrossFit
Warm-up
Standard warm-up 15 (No Measure)
400m run
Stretch
Clean barbell warmup (No Measure)
High hang clean
Above the knee hang clean
Below the knee hang clean
Clean from ground
Jerk barbell warmup (No Measure)
10 x strict press
10 x push press
10 x push jerk
Weightlifting
Clean and Jerk (1-1-1-1-1-1)
Clean and split jerk.
Work heavily on technique, short time to build to heavy single.
Metcon
Fore! (AMRAP – Reps)
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees
Log total reps