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14
Apr

041417

CrossFit 285 – CrossFit

Warm-up

General Warm-up CT2 (No Measure)

Samson Stretch – 45 seconds on each leg

3 Rounds:

300 Meter Slow Row

3 Scap Retractions

6 Spidermans

9 Air Squats

Into…

With an empty barbell:

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Metcon (Weight)

In a 10:00 Window:

75/50 Calorie Row

In the time remaining, build to a heavy Clean and Jerk
Yes…. Squat Clean

Metcon

Metcon (Time)

Rx

3 Rounds:

12 Power Cleans, 115/80#

12 Pull-ups

12 Jerks, 115/80#

12 Toes-to-Bar

Rx+

3 Rounds:

12 Power Cleans, 135/95#

12 Chest-to-Bar Pull-ups

12 Jerks, 135/95#

12 Toes-to-Bar

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