CFGoodLife – CrossFit
Luke warm up (No Measure)
Clean/Snatch/C&J
1 round PVC/1 Round Barbell
Ankle Mobility 5-10sec each ankle
3-5 Clean/Snatch Grip Hang RDLs (start in power pos. Go to knee, back up)
3-5 Hang Snatch/clean shrugs
3-5 Hang snatch/clean high pulls
3-5 Hang snatch/clean muscle clean/snatch
3-5 Hang snatch/clean (full depth)
-IF CLEAN AND JERK-
Add
3-5 Strict Press
3-5 Push Press
3-5 Push Jerk
2-4 Split Jerk (switch lead legs
Power Clean and Push Jerk (1 rep max )
Metcon (AMRAP – Reps)
EMOM for 15 mins
1-cal row m-12, w-10
2-15 ab mat sit ups
3- 10 db (35/20) step ups 24/20
RX+ sub GHD for sit ups and pistols for step ups