22/01/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 13 (No Measure)

3 rounds, 20 seconds on each:

Pushups

Kipping swing / Active hang

Single-leg deadlift

Lunges

Squats

QUALITY NOT SPEED!

Weightlifting

Squat Clean and Jerk (1-1-1-1-1-1-1)

Technique and skill work, build to heavy single.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

3 clean and jerks, 60/40kg

10 wall balls, 9/6kg