02/07/16

Posted on Posted in Workout of the day

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