Group Class Workout

 

Warm Up: 3 Minute Machine

20 air squats, 20 scorpions, 20 leg swings, 15 PVC PT, GM

PVC Progression for Overhead Movements

 

Strength: 5 Sets of:

Push Press + Push Jerk + Split Jerk

Lean: 5×3 Push Press Every 1:30

 

Metcon:

 

Crossfit Lean

 

Chipper

1500m Row

50 Walking Lunges

40 Box Jumps 24/20

30 Wall Balls 20/14

20 T2B/Knee Raises

10 Cal Bike

 

Welded

14 Min AMRAP

10 Squat Cleans 115/75

12 Lateral Burpees

8 Squat Cleans 135/95

12 Lateral Burpees

6 Squat Cleans 155/105

12 Lateral Burpees

4 Squat Cleans 175/115

12 Lateral Burpees

2 Squat Cleans 185/125

12 Lateral Burpees

Max Squat Cleans 205/135

 

Adv: M 135/155/185/205/225/245

Adv: F 95/105/125/135/145/155

 

Mobility Of The Day: Bilateral Shoulder Flexion (pg.259)

Improves: Overhead Position, Front Rack Position