CrossFit Altius – CrossFit
Warm-up
3 Rounds
–3 Press
–4 Muscle Clean
–5 Front Squat
–keep the weight light but try to add some weight each round, rest as needed between rounds
Clean and Jerk (3-3-3-3)
-Use work up method:
Find your heaviest “”perfect”” set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.
Metcon (3 Rounds for reps)
For 3 cycles:
AMRAP in 3 mins of:
Shuttle Run, 40 m
40 Double Unders
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
–40 m shuttle run 10 m down and back x 2
*Sub 8 cals on Bike for run