Monday 17th November 2014

Main – CrossFit


Warm up should include burpee box jumps for you to clarify movement standards.

Work on mobility for squat and front rack position

Spend 15 minutes breaking down the squat clean, work on specific drills such as

– Clean drops

– 3 Position cleans


In a team of 2, you go, I go format Complete the following for time:

3 Rounds each, total of 6 Rounds of:

-5 Squat cleans (50kg/70kg)

-10 Burpees box jumps (20”/24”)


Reduce weight

Reduce height

Metcon (Time)