20/02/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Snatch barbell warm-up (No Measure)

High hang snatch

Above the knee hang snatch

Below the knee hang snatch

Snatch from ground

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

Metcon

Metcon (AMRAP – Reps)

5 minute AMReps:

Row 1km

Max snatches, 60/40kg

REST 5 MINUTES

5 minute AMReps:

Row 1km

Max clean and jerk, 60/40kg

REST 5 MINUTES

5 minute AMReps:

Row 1km

Max thrusters 60/40kg
Use same weight for all 3 movements.