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.