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!