2
Dec
December 3,2018
CrossFit Passion – CrossFit
Warm-up (No Measure)
Banded Shoulder distraction 1 min per side
Banded Hip Distraction 1 min per side
Frankensteins down and back
30 sec shoulder extension plank
Ostrich stretch
+
2 Sets
Run 200m
30 Sec wall sit
5 Strict Pull up (second set 5 kipping pull up)
3 reps of every movement in the workout
Metcon (AMRAP – Rounds and Reps)
Skill Working drills and positions on cleans and cycling a barbell
13 min AMRAP
15 Deadlifts 135/95
12 Hang Power Clean 135/95
9 Front Squat 135/95
6 Push Jerks 135/95
3 Thrusters 135/95
For today’s workout pick a weight that you can move at a consistent pace with. The deadlifts should be broken 1 maybe 2 times NOT singles, hang power cleans 2-3 sets, Front squat 1 break and the push jerks and thrusters should be Unbroken. Work on managing the rest periods!