CrossFit Altius – CrossFit
Warm-up
General:
3rds:
7 med ball cleans
Bear crawl length of the gym
Walking high kick back
Specific:
Empty bar, 2 sets:
3 slow clean pulls (shin to knee) + 3 hang power cleans + 3 push jerks
10’s or 15’s on the Bar, 2 sets;
2 slow clean pulls + 2 power cleans + 2 jerks
Power Clean and Jerk (on a 12 min Clock work to a heavy single)
Power Clean and then Jerk, push or split
Metcon (Time)
3rds:
35 double unders (75 singles)
20 push ups
5 power cleans (these should be heavy, but good form, single reps if needed – athletes choice. Use your clean and jerk as a gauge)