12212015

Our Town CrossFit – CrossFit

Warm-up (No Measure)

From The Hang

5 Reps building on top of each other

1) Shrugs (with violent hip)

2) Elbows high & outside

3) Into Front Rack

4) Into Front Squat

4 Rounds – 5 Reps Each Movement

1) Strict Press

2) Push Press

3) Push Jerk

4) Split Jerk

Big Clean Complex

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Goal is to build in weight each set

Metcon (No Measure)

Cash Out – OTM for 16 Minutes

Minute 1 – 10 Strict Pull Ups

Minute 2 – 20 GHD’s (20 Sit Ups)

Minute 3 – 30 Second Side Plank Hold

Minute 4 – 40 Double-Unders

Posted in Workouts
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