Cycle 3 week 3 day 1

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m Run

3 sets of: 10 Single Arm OH Walking lunges + 5 Single Leg RDLs + 10 Glute bridges

Hang Clean (5 x 5 @75%)

Focu is on cycling the barbell. Power or squat cleans or both in a set is fine

Back Squat (3 x 6 @ 75%)

Metcon (Time)


Wall ball shots

Ab-mat sit-ups


Metcon (No Measure)

Extra Credit

5 x 5 weighted pull-ups or Banded PU

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