CrossFit Altius – CrossFit


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

Banded Plank Holds (3x:30 sec)

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