CrossFit Love – CrossFit
Metcon (No Measure)
Spiderman Stretch x :30
SLS Squat to Bench x 10 Alt.
Pallof Press x 10 ea direction
Heels Elevated Empty Barbell Front Squat (elbows up emphasis) x 5 w 5s ecc.
Barbell Warm Up w coach
Hang Power Clean Cycle (Weight)
8 Minute EMOM
6 Hang Power Cleans
Add one rep each minute. Increase weight if appropriate. Start around 40-50% of 1 RM Clean
Eliminate pause at the hip if possible. From front rack, let the bar descend and get to hinge position (bar above knee, load hamstrings) as quickly as possible.
Hello, it’s me. Your Soul. (AMRAP – Rounds and Reps)
:30 AD S P R I N T
5 Hang Squat Cleans
5 Push Jerks
Rx+ = 135/95
Add :10 to your next round if not performed unbroken on barbell
Objective: waste no time from AD to barbell. Quick, hard rounds, with full rest between rounds. Long Rest = keep intensity high.
roughly two minutes between rounds
Rest – Two minutes between rounds