Squeaky Clean

26.2 CrossFit – CrossFit

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

Barbell Squats

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

SKILL

Metcon (No Measure)

Run 50m

3 Power Cleans

3 Hang Squat Cleans

3 Squat Cleans

Metcon

Squeaky Clean (Time)

3 Rounds For Time:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85
15-20 min

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close